“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction”
A. Teams of 3:
200 Double Unders
100 Cal Bike / Row
75 Power Cleans @ 135/95
200 Double Unders
100 Cal Bike / Row
75 Push Jerks @ 135/95
200 Double Unders
100 Cal Bike / Row
75 Front Squats @ 135/95
150 Burpees
* One Person works at a time
Warlock Weightlifting:
Technique Primer: Tall Snatch – 3×3
Snatch – HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split – 3 x (3+3)
Clean & Jerk – HS
Front Squat – HS
Accessory:
-Weighted Back Extension – 3×10
-Ab Work of Choice – 6 sets