“Athletes need breakfast, sleep, general prep, whole foods and consistency. Not C4, training masks, protein powders and circus training.” – Ryan Horn Wake Forest MBB S&C
A. Back Squat 5×5
ME HSPU after each set (scaled – push ups)
B. AMRAP 10
35 Double Unders (scaled 35 single unders)
9 Clean and Jerk @ 135/95 (C&J @ 95/65)
*Bonus
3 Rounds: 1000M Row, 30 GHDSU, 10 Muscle Ups
Warlock Weightlifting:
A. Jerk – 80% x 1 x 5 OTM, 85% x 1 x 5 OTM, 90% 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 – 80%x3x2, 83%x3x3
C. Back Squat Jump – 25%x3x3
D. 3 Sets: 20 Back Extension, 20 Tuck Ups, 10 Clam Shells /side