“Focus on your best effort. Leave it all out on the floor”
A.5 x 5 Back Squats @ 70%, Every 2:00
B. 14 Min AMRAP
60 Wall Ball
50 T2B
40 Wall Ball
30 C2B
20 Wall Ball
10 Bar Muscle Ups
C. 2 x 1000m Row @ 2k Pace, 1:1 Rest
*Bonus*
A. 5×50 Unbroken Double Unders
B. Accumulate 3 Minutes in an L Sit
Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
A. Clean & Jerk – Heavy Single then; 1@80%, 1@ 85% , 2 @ 90% (% of HS)
B. Snatch – 2x (70%x1, 75%x1, 80%x1)
C. Front Squat – 6×3@70%
Accessory
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4xmax
-Crunch – 3 x max