“Don’t assume you can stop working on technique just because you’re no longer a beginner.”
A. Snatch 5×3@70%
B. 5 RFT
75 DU’s
10 OHS @155/105
5 Ring Muscle Ups
*20 Minute Cap*
Performance – 75 DU’s / 10 OHS @ 135/95 | 5 Bar Muscle Ups
Fitness – 150 Single Unders / 10 OHS @ 75/55 | 7 Pull Ups + 7 Ring Dips
Fitness Light – 75 Single Unders / 10 OHS @ 45/35 | 7 Ring Rows + 7 Push Ups
Snatch Grip Deadlift 5@80%, 2×5@85%
Weighted Back Extensions – 3×10
3 Rounds – 10 sec max effort push ups / 10 second max effort ring rows / 10 second max effort squats Rest 30 Seconds / Row 250 @ 2K Pace
Warlock Weightlifting:
1. Jerk behind the neck – 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
2. Push Press – 75% x 5, 80% x 5 x 2, 85% x 5
3. Jerk Dip Squat – 85% (of jerk) x 5 x 3
4. AMRAP 5 5
1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm