“Don’t stop when you’re tired, stop when you’re done!”
1. 1 Mile Run
2. Christine – 3RFT
500M Row
21 Boxjumps @ 20
12 DL @ Bodyweight
Warlock Weightlifting:
Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
Power Clean – 75%x3x2, 80%x2x3
Overhead Squat – 75%x2, 80%x2x4
Snatch Push Press – 70%x5x2, 75%x5x3 (% of snatch)
Clean Pull – 90%x3x2, 95%x3x3
3 Rounds: 15 Back Extension, 30 second Weighted Plank, 30 Seated Plate Twist