Eat Clean. Train Hard. Sleep Deep
Click here to register for the Lift Off. We will be throwing down Friday Night Lights style on December 1st starting at 5:30pm.
A. EMOM x 12
Min 1-4 – 1 Snatch @ 70%
Min 5-8 – 1 Snatch @ 75%
Min 9-12 – 1 Snatch @ 80%
B. AMRAP 14
9 Power Snatches @ 115/75
15 C2B
21 Wallball @ 20/14
Bonus:
Back Squat 3×3@85%
Muscle Ups: 3 Rounds 4,5,6 Rest 2 Minutes
Warlock Weightlifting:
Crossover Activation
Muscle Snatch 3×3
1. Snatch – 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Snatch Pull – 90%x3x3
3. Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 85% x (3+1) x 3
4. Back Squat (5 sec eccentric on rep 1) – 75%x5, 75%x5x2