“No one is too busy, it’s just a matter of priorities.”
A. 15 Minute AMRAP
25 Pull Ups
50-calorie row / bike
100 overhead squats @ 45/35
50 box jumps @ 24/20
25 pull-ups
B. 7×1 Clean and Jerk
Bonus
1. Clean Pull – 3×2 @ 90%
2. 3×1 Minute Planks
3. 3x Max Effort upright rows @ 33% of BW
Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
1. 3-Position Snatch (floor, knee, mid-thigh) – RM; 95%, 90% (% of RM)
2. Snatch Pull on Riser – 110%x5, 115%x5, 120%x5 (if 110 or 115 looks like shit don’t go up)
3. Back Squat – 75%x5, 85%x1, 77%x5, 87%x1, 79%x5, 89%x1
4. Back Squat Jump – 5×3@20% (% of back squat)