“Hard work beats talent every time.”
A. Teams of 2
70 Cal Row / Cal Bike
70 Box Jump Overs @ 24/20
70 Deadlifts @ 185/125
70 Wallball @ 20/14
70 Burpees
70 Wallball @ 20/14
70 Deadlifts @ 185/125
70 Box jump overs @ 24/20
70 Cal Row / Cal Bike
*Bonus*
1. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 80% x 1+1
3. 3 x Max GHDSU
Warlock Weightlifting:
Technique Primer of Choice: 3-4 sets of 2-3 reps
Snatch + Snatch Balance + OHS – (1+1+1)RM
Clean + Push Jerk + Split Jerk – (1+1+1)RM
Back Squat – 5RM; 53%x10 (% of RM)
Good Morning – 20%x5, 5×2@23% (% of back squat)