“Over the years people have asked me why don’t I offer motivation tips. The answer is: I have none. We are all adults here: either you have it or you don’t.” – Pavel
A.Pause Front Squat + Front Squat x 7
B. AMRAP 5
21 KBS @ 70/44
21 Front Squats @ 115/80
15 Cal Bike
15 KBS @ 70/44
15 Front Squats @ 115/80
10 Cal bike
9 KBS @ 70/44
9 Front Squats @ 115/80
5 Cal Bike
Rest 5 Minutes
AMRAP 5
21 KBS @ 70/44
21 Front Squats @ 95/65
15 Cal Bike
15 KBS @ 70/44
15 Front Squats @ 95/65
10 Cal bike
9 KBS @ 70/44
9 Front Squats @ 95/65
5 Cal Bike
*Bonus
A. EMOM x 12: odd 18/15 Cal Row Even: Max Strict HSPU in 40 Seconds
B. EMOM x 12:
Min 1:4 Clean and Jerk
Min 2:3 Clean and Jerk
Min 3:2 Clean and Jerk
Min 4: Rest
C. 3 Rounds – 20 Weighted Sit Ups, 20 Pausing Hip Extensions
Warlock Weightlifting:
A. Jerk – 75%x1x2, 80%x1x3
B. Push Press – 70%x3, 75%x3x2
C. 3 Sets: 10 Back Extension, 10 Reverse Crunches, 10 Clam Shells /side