“A “just do more of it” attitude is a recipe for losing. You’re not a loser, master the basics.”
A. EMOM x 12
odd: 3 Front Squats @ 70% or +5-10lbs from last week
even: 6 Front Squats @ 70% of FS
B. Warlock RX – 10 Rounds
7 Power Cleans @ 95/65
7 Thrusters @ 95/65
7 Lateral Burpees (Jump down & up)
Warlock Light – 7 Rounds
7 Power Cleans @ 95/65
7 Thrusters @ 95/65
7 Lateral Burpees
Warlock Fitness – 7 Rounds
7 Power Cleans @ 75/55
7 Thrusters @ 75/55
7 Lateral Burpees
Warlock Fitness Light – 7 Rounds
7 Power Cleans @ 45/35
7 Thrusters @ 45/35
7 Lateral Burpees
Bonus Work
3 Rds – 7 DB Cleans, 25 Ft DB Lunges @ 50/35, 7 SHSPU, 25 Ft DB Lunges
Tabata GHDSU
Warlock Weightlifting:
1. Hang Power Clean (knee) + Hang Clean (knee) + Clean – RMx1+1+1, 90%x1+1+1, 95%x1+1+1
2. Floating Clean Deadlift – 5RM, 90%x5x2
3. Good Morning (moderate weight) – 3×10
A1. Single Arm Farmer Walk – 50m x 3 (each arm. Down and back)
A2. Weighted Plank – 3 x 30 sec