“If you want to get better at something complex you need to work on mastering simplicity.”
A. 3 Rounds – 3 Push Presses, 2 Push Presses, 1 Push Press
Rest in between Rounds. Ascending in weight.
1 Heavy Single after the 3rd Round
B. 15 Minute AMRAP
150 DU’s
50 Wallball
35 Burpees
20 Muscle Ups
Bonus:
A. 5 Rounds: 10 hollow rocks, 10 V-Ups, 10 Sec Hollow Hold
B. Bench Press 6×3
Warlock Weightlifting:
A. Jerk 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM – If after these 15 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
B. Push Press – 80%x3x5
C. Back Squat Jump – 25%x3x3
D. 3 Sets: 20 Back Extension, 20 GHDSU, 20 Glute Bridges