you don’t have to go to the gym. You don’t have to pick up the kids. You don’t have to go to work. You get to.
A. EMOM 12
Min 1: 5 Push Presses
Min 2: 20 Unbroken T2B
Min 3: Recovery Bike
B. 8 Rounds
200M Run
5 Power Snatches @ 155/105
1:1 Work to Rest
*Bonus
1. Snatch Pull 3@90%, 3@95%, 2×3@100%, 3@95%
2. 10 Rounds – 10 Cal Row, 10 hand release push ups
3. 3 Rounds – 15 Back Ext, Weighted Plank 30 Sec, Seated plate twist 15 per side
Warlock Weightlifting:
1. Technique Primer: Tall Snatch – 3 x 3 (light)
2. Snatch – 75%x3x5
3. Jerk – 75%x3x5
4. Back Squat – 75%x3x5
5. Floating Halting Snatch Deadlift (mid-thigh) – 100%x3x3
6. 3 Rounds – 10 Weighted Back Ext, Max Effort Hanging Leg Raise, Max Effort Reverse Crunch