“When you find a weakness…. hammer it.”
A. Every 3 Minutes x 4
3 FS + 15 sec L Sit + 15 Sit Ups
B. For Time: 21-18-15-12-9-6-3
Unbroken Thrusters @ 95/65
*Incomplete sets don’t count. If you fail you must restart the set at zero.
Bonus – 5 x 40 Unbroken Double Unders (4 Minute cap) same standards from B apply.
Warlock Weightlifting:
Technique Primer: Hang Muscle Snatch – 3×3
Snatch – 70%x1, 75%x1, 80%x1, 85%x1x3
Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1) x 2
Clean Pull – 3×2@80%
-Planks – 3x30sec