“One More Rep”
A.EMOM x 10
Odd: 20 KB Swings
Even: 6 DB Burpee Step UPs
B. EMOM x18
Min 1: 3 TnG Squat Cleans
Min 2: 40 Second Row
Min 3: 40 Second Sit Ups
Warlock Weightlifting:
1. Power Snatch – 6×2@70%
Technique Primer: Hang Muscle Clean – 3×3
2. High-Hang Clean + Power Jerk – 6x 2(1+1) @70%
3. Clean Pull – 85%x3, 90%x3, 95%x3, 85%x3
Accessory
Back Extension – 3×15
Jackknife – 3 x max
Weighted Planks – 3×10-30sec