“Remember when you want to give less than a full effort that you might not love what you are doing but how you do it says everything about who you are.”
A. For Time: 27-21-15-9
Dumbbell Thrusters @ 35/20
T2B
*50 Double Unders after each round
B. EMOM x 10
odd: 12/10 Cal Row or 10/8 Cal Bike
even: 3-5 Kipping HSPU – Work with a partner. Practice meeting the standard. See what you can improve.
*Bonus*
Back squats – 3×4@75%
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
-Weighted Back Extension – 3×10
-Ab Work of Choice – 6 sets