“Win the morning”
A. 7 x Snatch + Hang Snatch + OHS
B. AMRAP 10
50 Bar Facing Burpees
50 Front Squats @ 95/65
50 HSPU
*Bonus
A. Back Squats 4×3@80%
B. Muscle Ups: 2 Rounds – 6,5,4 Rest 2 minutes
Warlock Weightlifting:
Crossover Activation
Primer Muscle Snatch – 3×3
A. Snatch – 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% 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
B. Snatch Pull – 85%x3, 2×3@90%
C. Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 80% x (3+1), 85% x (3+1) x 2
D. Back Squat (5 sec eccentric on rep 1) – 70% x 5, 75% x 2×5