“Powerful hip extension is necessary and damn near sufficient to claim elite athletic capacity” – Greg Glassman
1. 15 Minutes to find a heavy Split Jerk
2. Hero WOD – DG – AMRAP 10
8 T2B
8 Dumbbell Thrusters @ 35/20
12 Dumbbell walking lunges @ 35/20
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
Warlock Weightlifting:
1. Snatch (max 85% if you go up) – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
2. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
3. Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 x 3
4. 3 Rounds – 300M Row, 45 Second Plank with weight