“To adapt to training is to never adapt to training” – Ben Tabachnik
On The Turf
A. 30:00 EMOM
Min 1-10 – 7 HSPU (2 Wall Walks)
Min 11-20 – 15 Burpees
Min 21-30 – 15 Cal Row/Bike
Warlock Weightlifting:
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
A. Power Snatch -3×1@70% OTM, 3×1@73% OTM, 3×1@76% OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Power Jerk – 3×1@70% OTM, 3×1@73% OTM, 3×1@76%x OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
Good Morning – 5×3@20% (% of back squat)