“Your genetics load the gun, your lifestyle pulls the trigger.”
A. Back Squat 8@78%, 6@83%, 4@88%, 2@93%, 8@83%
B. AMRAP 10
50 Double Unders
15 Power Snatches @ 75/55
Performance: RX
Fitness: 50 Single unders | 15 Power Snatches @ 75/55
Fitness Light: 50 Single Unders | 15 Power Snatches @ 65/45
Bonus
5 Rounds: 5 Bench Press | 5 Pendlay Row | 10 Muscle Up Negatives (focus on positioning)
Warlock Weightlifting:
A. Snatch – 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
B. Power Clean – 60% x 2 x 2, 70% x 2 x 3
C. Jerk – 65% x 3 x 2, 70% x 3 x 2
D. Squat jump – 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.