“Be excited at the opportunity to become better at a weakness.”
A. 3 RFT:
30 Thrusters @ 75/55
50 Sit Ups
30 Pull ups
800M Run
Warlock Weightlifting:
Snatch Pull + Snatch with no Jump + Snatch + Overhead Squat – 60% x 1+1+1+2, 70% x 1+1+1+2 x 4
Snatch High-Pull % of snatch – 70%x5x4
Front Squat – 70%x2, 75%x2, 4×2@80%
A1. Weighted Back Extensions – 3×10
A2. GHD Sit-up holds – 3 x 30 sec