“Fitness isn’t always glorious; sometimes it just needs to happen – make it happen.” James Hobart
A. Sots Press 5,4,3 (ascending)
B. EMOM 12
Min 1: 5 Push Press (ascending)
Min 2: 30 Second Weighted Plank
Min 3: Recovery Bike
C. 4 Rounds
Min 1: Thrusters @ 95/65
Min 2: Bar Facing Burpees
Min 3: Cals on Bike
Min 4: Rest
Score is reps each round.
Bonus:
1. Power Snatch – 3@70%, 2@80%, 2@85%, 3×1@90%
2. Snatch Pull – 3@90%, 3@95%, 3@100, 3@105%
Warlock Weightlifting:
Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
1. Power Snatch – 70%x3x5
2. Push Press – 70%x5x5
3. Snatch Pull – 90%x3x5
Midline: Back Extension – 3×15, Weighted Plank – 4 x 20-30sec, Standing Plate Twist – 3×15/side