Drink some coffee, put on some gangster rap and handle it.
A. 15 Minutes to find 1 RM Snatch
15 Wall Ball before each attempt
B. 3 Rounds For Time
400m Run
21 Burpees
15 OVerhead Squats @ 95/65
Warlock Weightlifting:
1. Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 70% x 3+3 x 3
2. Snatch (max 85% if you go up) – 70%, 75%, 80%, 80%, 80%, 80%, 80%
3. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
A1. Snatch Grip Overhead Bar Carry – 3 x 50m
A2. Weighted Plank – 3×30-60 seconds