“Be fearful of mediocrity”
A. Alternating Efforts:
4×10 DB OHS
4×20 Overhead DB Lunges
B. For Time:
400M Run
30 V-Ups
40 Russian KBS @ 70/44
30 V-ups
400m Run
Extra
5 x:30 Bike, :90 Rest
Warlock Weightlifting:
Crossover Activation
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
1. Power Snatch – 75%x2, 3×2@80%
2. Power Jerk – 75%x2, 3×2@80%
3. Snatch Push Press + Pause OHS – 75% x (3+1), 80% x (3+1) x 3 (% of OHS or snatch)
4. Back Squat Jump – 5×3@20% (% of back squat)