Tuesday January 17, 2017

“Success comes from doing all the work, all the time, even on the days you don’t feel like doing it, or when things aren’t going your way”

A. 3 Rounds

0:00-2:00   30 Burpees

2:00-4:00   30 Calorie Row

4:00-6:00   Max Effort Set Hang Power Cleans @ 135/95

B. EMOM x 12

1. 2 OHS @70%
2. 10 Front Rack KB Lunges
3. 2 OHS @75%
4. 12 Front Rack KB Lunges
5. 1 OHS @ 80%
6. 14 Front Rack KB Lunges
7. 1 OHS @ 85%
8. 16 Front Rack KB Lunges
9. 1 OHS @90%
10. 18 Front Rack KB Lunges
11. 1 Heavy Single
12. 20 Front Rack KB Lunges

Warlock Weightlifting:

A. Power Snatch – 70%x3, 75%x2, 80%x1, 85%x1, 1RM

B. Power Clean + Power Jerk – 75%x1+1 x 2, 80%x1+1×3

C. Overhead Squat – 70%x2, 75%x2, 80%x1, 85%x1, 1RM

D. 3 Rounds – 12 ring push-ups, 20 DB row/arm