Thursday April 5, 2018

We don’t accept good as good enough. Good is the enemy of greatness.

A. EMOM x 8
odd: 20 – V Ups
even: 50′ 1 Arm DB OH Walking Lunges

B. 27-21-15-9
DB Hang Clean and Jerks @ 50/35
Cal Row / Bike

*13 Minute Cap

Bike Male / Female Numbers
Bike Rd of 27: (27/21)
Bike Rd of 21: (21/15)
Bike Rd of 15: (15/9)
Bike Rd of 9: (9/6)

Performance @ 50/35
Fitness & Fitness Light @ 35/20

Warlock Weightlifting:
A. Power Snatch – 65% x 3 x 2, 70% x 3 x 2
B. Power Clean – 65% x 3 x 2, 70% x 3 x 2
C. Power Jerk – 65% x 3 x 2, 70% x 3 x 2
D. Snatch High-Pull – 70% (of snatch) x 3 x 2, 75% x 3
E. 4 Rounds – 10 1-arm KB push press/side – 50 Single Unders (or 90 second max)