Saturday May 20, 2017

Marshall

Never whine. Never complain. Never make excuses.

A. EMOM x 12
odd: 3 Power Cleans
even: 3 Push Jerks

B.  Partner Workout
400m Run (both run)
30 Power Snatch @ 135.95
400m Run (both run)
40 Power Clean @ 155.105
400m Run (both run)
50 Deadlifts @ 185.125

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer of Choice: 3-4 sets of 2-3 reps

  • Snatch + OHS – (1+1)RM; 95%, 90% (% of RM)
  • Clean + Front Squat + Jerk – (1+1+1)RM; 95%, 90% (% of RM)
  • Back Squat – 75%x3x3
  • Good Morning – 2×4@23% (% of back squat)