“It’s not about talent. Everyone at the highest level of any field is talented. It’s about commitment. Are you committing everything you have to making yourself the tiniest percentage better?”
A. 7×1 Squat Snatch + 5 Sec Pause OHS
B. AMRAP 10
5 Bar Muscle Ups
10 OHS @ 95/65
15 Burpee Over the Bar
Bonus –
5 Strict HSPU EMOM x 12
5 Strict Ring Dips EMOM x 12
3 Rounds – 100M Farmers Carry, 30 Second L Sit – 30 Sit Ups
Warlock Weightlifting:
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
1. Jerk – 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM – If after these 12 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
2. Power Clean – Heavy Single
3. 6×15 Single Leg Step Ups (3 set per side. All15 on one side)