“Kids are like a mirror, what they see and hear they do. Be a good reflection for them.” – K. Heath
A. AMRAP 5 – Burpee Box Jumps, then rest 5 Min
AMRAP 4 – 10 M Shuttle Run, then rest 4 Min
AMRAP 3 – KB Snatches @ 53/35, then rest 3 Min
AMRAP 2 – Sit Ups then rest 2 Min
AMRAP 1 – Push Ups
Warlock Weightlifting:
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
1. Power Snatch -73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 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
2. Power Jerk – 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 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
3. Good Morning – 5×3@22% (% of back squat)
4. Pause Bench Press – 7×3