“Committing to “The Process” is hard, which is why it’s so important to work on the character traits of a champion (perseverance, hunger, patience), not just the physical capacities (strength, skills, conditioning). Better people make better players”
A. Back Squat – 4×2 @75%
B. Partner WOD
50,40,30,20,10 of
Thrusters @ 95/65 & T2B
*Bonus*
1. Bird Dog
Round 1: 1x1000M row (warm up)
Round 2: 3x250M fast, 150m easy
Round 3: 3x150M faster, 150m easy
Round 4: 3x100M fastest, 150M easiest
Round 5: 650M Cool-down
*2 Minutes Rest in between rounds
2. 150 Push Ups For Time
Warlock Weightlifting:
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
Pause Jerk + Jerk – (2+1)RM; 95%, 90% (% of RM)
Power Clean – 3RM
Push Press Bnk – 5RM
Pause Bench Press – 7×3