Thursday October 12, 2017

“Tighter is lighter”

A. EMOM x 12 (30 second work / 30 second rest)
Min 1: Double Unders / Triple Under Practice
Min 2: T2B / Pull Up Practice
Min 3: Handstand Practice

B. 3 Rounds For Time:
800M Run
25 Deadlifts @ 185/125

*Bonus*
1. Clean Pulls @ 3@90%, 3@95%, 3@100%, 3@105%, 3@95%
2. EMOM x 9
Min 1: 18 Cal Bike
Min 2: 18 Cal Row
Min 3: 18 GHDSU

Warlock Weightlifting:
Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
1. Power Clean – 75%x3x5
2. Overhead Squat – 75%x2x5
3. Snatch Push Press – 70%x5x5 (% of snatch)
4. Clean Pull – 90%x3x5
5. 3 Rounds – 15 Back Extension, 30 Second Weighted Plank, 30 Seated Plate Twist.