“You can’t be better than your absolute best.”
AMRAP 3
21 Cal Row / Bike
21 Burpees Over Bar
AMRAP DL @135/95
AMRAP 3
18 Cal Row / Bike
18 Burpees Over Bar
AMRAP DL @ 185/135
AMRAP 3
15 Cal Row / Bike
15 Burpees Over Bar
AMRAP DL @ 225/155
AMRAP 3
12 Cal Row / Bike
12 Burpees Over Bar
AMRAP DL @ 275/185
*3 Minute Rest in between Rounds
Warlock Weightlifting:
1. Pause Front Squat (3 sec) + Pause Jerk Dip Squat – 75% x 2+2 x 3
2. Snatch – 70%x1, 75%x1x5
3. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 70% 1+1, 75% x 1+1 x 5
4. Planks – 3 x 60sec
5. 5 Rounds – 12 Box jumps @24/20 250M Row