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)