“There is no one to perform for. There is just work to be done and lessons to be learned, in all that is around us.” Ryan Holiday
A. Find a Heavy Snatch
B. Find a Heavy Clean and Jerk
C. 3 Rounds
10 Thrusters @ 155/105, 10 Burpee Box Jump Overs @ 24/20
Bonus
0-10 Minutes – 1 Mile Run
10-20 Minutes – 3 Rounds – 10 Power Snatches @ 135/95, 10 Bar Muscle Ups
20-30 Minutes – 1 Mile Run
Warlock Weightlifting:
Crossover Activations
Muscle Snatch 3×3
A.Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 85%+, 85%+
B. Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 85%+, 85%+
C. Front Squat – 75%x3, 80%x3x2
D. Good Morning – 5×3