Thursday January 19, 2017

marcus

“I failed over and over and over again in my life and that is why i succeed” – Michael Jordan

A. EMOM x 7
3 Deadlifts @ 70-75%

B. EMOM x 15
4 Boxjumps @ 24/20
5 KB Swings @53/35
6 Wallball @ 20/14

Bonus:

3 RFT – 10 Ring Muscle Ups, 30 Pistols

 

Warlock Weightlifting:

A. Power Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
B. Power Clean + Power Jerk – 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
C. Snatch Balance – 70%x3x2, 75%x3x3
D. 3RFT: 15 pull-ups, 200 m row