“In any game played with the body, it’s the head that counts” – James Kerr
A. 4×3 Minute Rounds
5 Deadlifts then 1 Max Effort Set of Ring Dips
B. 5 Rounds For Time
10 Power Cleans @ 185/135
10 Burpees over Bar
*Bonus
A. 5 Rds Alternating Efforts 5 Pendlay Rows, 15 Back Extensions
B. 10 Muscle Up Negatives. In between reps work on rope climb footwork.
Warlock Weightlifting:
1. Snatch High-Pull + Snatch from Power Position – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1
2. Drop Snatch (% of snatch) – 60%x2x4
3. SLDL (% of BS) – 65%x5x3
A1. Weighted Planks – 3 x 30sec max
A2. 1-arm Farmer’s Walk – 3 x 50m