“Think like a bumblebee, train like a race horse.”
A. EMOM x 12
odd: :35 Second HS Hold
even: 50Ft DB Walking Lunges
B. AMRAP 10
10 DB Squat Snatches @ 50/35
30 Double Unders
Performance 50/35
Fitness 35/20
Fitness Light 20/10
Hang Clean – 2×3@70%, 3×3@75%
Clean DL on Plates – 5@80,85 &90%
Warlock Weightlifting:
Hang Power Snatch -5×1 @60%
Hang Power Clean & Power Jerk – 5×1@60%
Box Jump – 3 x 3
3 Rounds: 15 KBS @ 53 | 10 1-arm Seated KB press/arm @ 35 or 26