“Success is not about talent. Success is about commitment.”
A. EMOM x 15
Min 1: 1 Pause Front Squat + 1 Front Squat @ 70%
Min 2: 5 Muscle Ups
Min 3: Recovery Bike / Row
B. Rubik’s Cube
13 Minute AMRAP
5 Power Snatches @ 185/125
25 T2B
125 Double Unders
Bonus:
Push Press 2×3@70%, 3×2@75%
Snatch Pull – 2×3@90%, 3×3@90%
Midline: 3 Rounds: 15 Back Extensions, 30 Second Weighted Plank, Seated plate twist (15 per side)
Warlock Weightlifting: Recovery Day
1. ROM WOD
2.5x 3 Minute Bike then 10 GHDSU
3.5x 3 Minute Row then 10 Back Extensions