“You will become clever through your mistakes”
A. 5×3 Front Squats
B. AMRAP 3
15 Thrusters @ 135/95
15 C2B
AMRAP Cal Row
AMRAP 3
18 Thrusters @ 95/65
18 C2B
AMRAP Cal Row
AMRAP 3
21 Thrusters @ 75/55
21 C2B
AMRAP Cal Row
*3 Minutes rest between Rounds
Performance @115/75 | 95/65 | 75/55 – C2B
Fitness @95/65 | 75/55 | 65/45 – Pull Ups
Fitness Light @75/55 | 65/45 | 45/35 – Ring Rows
Warlock Weightlifting:
1. Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 73%x1+1, 78%x1+1, 83%x1+1, 75%x1+1, 80%x1+1, 85%x1+1
2. Clean Pull – 85%x2x3
3. Box Jump – 3×3
4. 12 Cal Row x 5 1:1 Work to rest