“What comes easy won’t fucking last, what lasts won’t come fucking easy.”
A. Snatch – Find a Heavy Single
B. Clean and Jerk – Find a heavy single
C. AMRAP 7 – Ascending Ladder
1 Clean and Jerk @ 135/95
1 10M Shuttle Run
2 Clean and Jerk @ 135/95
2 10M Shuttle Run
3 Clean and Jerk @ 135/95
3 10M Shuttle Runs
etc
Warlock Weightlifting:
Crossover Activation
A. Snatch – 70%x1, 75%x1, 80%x1, 80%+ x1, 80+ x1
B. Clean & Jerk – 70%x1, 75%x1, 80%x1, 80%+ x1, 80%+ x1
C. Front Squat – 75%x3x3
D. Good Morning – 3×5
E. 30 GHDSU, 5 Rope Climbs / 20 GHDSU 3 Rope Climbs / 10 GHDSU 1 Rope CLimb