A. 7x Power Clean + Clean
B. HSPU Test
90 Second HSPU / 90 Second Rest
60 Second HSPY / 60 Second Rest
30 Second HSPU
C. 8 Minute AMRAP – Ascending Ladder
1,2,3,4,5 Clean and Jerk @135/95
* 25 Double Unders in between each round
*Bonus Work
A. 5 Sets
2 Minutes @ Moderate pace
2 Minutes @ easy pace.
No Rest between reps or sets. Moderate = 2K Pace plus 5-8 sec/500M. Easy pace = pick the pace needed to recover 2K PR Pace plus 30 Sec/500M.
Warlock Weightlifting:
1. Snatch from Power Position – 70%x2, 75%x2x5
2. Drop Snatch (% of snatch) – 50%x3x5
3. SLDL (% of BS) – 55%x5x3
A1. Weighted Planks – 3 x 30sec max
A2. 1-Arm Farmer’s walk – 3x50m