Wednesday February 8, 2017

Kelly

“What’s the best thing you can do to maximize your potential?”

If you’re nervous about the Open click here and read

A. Every :30 for 10 Sets, 1 Hang Snatch (increase every other set)

B. 12 Min AMRAP
9 C2B
12 DB Snatch @ 50/35
15 Box Jumps @ 24/20

C. 1:30 – Max Effort Muscle Ups
1:30 – Rest
1:00 – Max Effort Muscle Ups
1:00 – Rest
:30 – Max Effort Muscle Ups

 

Warlock Weightlifting:

Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
A. Clean & Jerk – HS; 2 (80% x (1+1), 85% x (1+1), 90% x (1+1)) @ % of HS
Snatch – 2(70%x1, 75%x1, 80%x1)
Front Squat – 6×3 @70%

Accessory
A. Weighted Back Extension – 3×10
B. Weighted Sit-Up – 4xmax
C. Crunch – 3 x max