“Optimizing physical capacity requires training at unsustainable intensities” – Greg Glassman
A. Snatch
70% x 2
75% x 2
80% x 2
85% x 1
90% x 1
2 Attempts above 90%
2 x 2 @ 85 % of your heaviest Snatch
B. Team of 2 (20 Min Cap)
100 Wall Ball
30 Snatch @ 95/65
80 Wall Ball
30 C&J @ 135/95
60 Wall Ball
30 Deadlifts @ 185/135
40 Wall Ball
*Scaled (75/55, 95/65, 135/95)
Warlock Weightlifting:
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 85%x1x2
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 x 2
Jumping Squat (% of Back Squat) – 80%x3x4
Jack Knife – 3 x max
Increase weights on last set if you feel good