“Time spent in self-reflection is never wasted, it is an intimate date with yourself.” Paul TP Wong
A. 6 x Power Snatch + OHS + Squat Snatch
B. For Time:
20 Power Snatches @ 115/80 (Scaled 95/65)
20 Bar Facing Burpees
20 OHS @ 115/95 (Scaled 95/65)
20 Bar Facing Burpees
20 Squat Snatches @ 115/80 (Scaled 95/65)
*Bonus
A. 5×3 OHS
B. For Time:
27 HSPU – 60 Seconds Rest
21 HSPU – 45 Seconds Rest
15 HSPU – 30 Seconds Rest
9 HSPU
C.5 Rounds – 20 Second L Sit / 10 Hip Extensions
Warlock Weightlifting:
A. Jerk – 82% x 1 x 5 OTM, 87% x 1 x 5 OTM, 92% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Push Press – 83%x3, 83%x3x4
C. Back Squat Jump – 25%x3x3
D. 3 Sets: 10 Back Extension, 15 Tuck Ups, 10 Glute Bridges