“Listen motherfucker you walked in here with goals, either it is or it isn’t.” – Mike Dolce when talking about people’s diet.
A. 7 x 1 Snatch + 3 Overhead Squats
B. 10-1 Power Snatch @ 95/65
50’ Bear Crawl after each round
Warlock Weightlifting:
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch – HS; 95%x1, 90%x1 (% of HS)
2. Clean + Jerk – HS; 95% x (1+1), 90% x (1+1) (% of HS)
3. Front Squat – 75%x2, 80%x2, 85%x2x2