Monday July 10, 2017

“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