“The barbell owes you nothing. Life owes you nothing. Go earn everything. “
A. EMOM x Front Squats
Min 1: 5 Front @ 70%
Min 2: 6 Back
Min 3: 4 Front @ 75%
Min 4: 6 Back
Min 5: 3 Front @ 80%
Min 6: 6 Back
Min 7: 2 Front @ 85%
Min 8: 4 Back
Min 9: 2 Front @ 85%
Min 10: 4 Back
Min 11: 2 Front @ 85%+
Min 12: 2 Back
B. 15 Minute AMRAP
7 Thrusters @ 75/55
7 Burpees over bar
7 C2B
7 Burpees over the bar
Warlock Weightlifting
A. Clean & Jerk – 3+1@60%, 3+@65%, 2+1@70%, 2+1@75%, 3×2+1@80%
B. Clean Pull – 2×3@100%, 2×2@105% (% of Clean)
C. Front Squat – 2@70%, 2@75%, 2@80%, 3×2@85%
D. Stiff Legged Deadlift – 5×3