“Drama and complaining are contagious diseases. NEVER whine. NEVER complain. NEVER make excuses”
A. Open Workout 17.4 – 13 Minute AMRAP
55 Deadlifts @ 225/155
55 Wallball @ 20/14
55 Cal Row
55 HSPU
or
A. 13 Minute AMRAP
10 Pull ups
20 Push Ups
30 Air Squats
40 Sit Ups
Warlock Weightlifting:
Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1
Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1)
Back Squat – 3×3@70%
Accessory
-Back Extension – 3×10
-Sit Ups – 3×15