“You don’t have to go to the gym. You don’t have to go to work. You don’t have to pick up the kids. You get to.”
Monday:
A. Snatch 7×3
B. For Time:
27-21-15-9 of
DB Snatches @50/35
DB OHS @ 50/35
*400M Run after each round
*Bonus
1. Halting Snatch Deadlift 3×3 @ 90,95,100% of Snatch
2. 8 C2B EMOM x 12
3. 3×15 Single Arm High Pull (Same weight as last week)
4. 2 Rounds – 40 Second Weighted Plank / 40 Hip Extensions
Warlock Weightlifting:
A. Back Squat – 70%x4, 70%x7, 70%x10, 70%x4, 70%x7, 70%x10
B. Clean + Power Jerk + Clean + Jerk (hold last jerk 5 sec in split) – 70% x 1+1+1+1, 75% x 1+1+1+1 x 6
C. Clean Pull – 100%x4x3
D. Weighted Sit-up – 3 x 10-15