“Are you doing everything you can at this moment to maximize your potential.”
A. Find a heavy snatch: then 5 singles at 85-90% of heavy snatch.
B. AMRAP 5
600M Run – AMRAP Chief @135/95
AMRAP 5
400M Run – AMRAP Chief @155/105
AMRAP 5
200M Run – AMRAP Chief @185/135
*5 Minutes rest in between rounds.
Warlock Weightlifting:
1. Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 75% x 3+3 x 4
2. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 2
3. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 x 2
A1. Snatch Grip Overhead Bar Carry – 3 x 50m
A2. Weighted Planks – 3×30-60sec