At some point, you’re not going to be the strongest in the room. You can’t be. Why? Because you’re 40, you’ve got kids, you’re tissues are different and there’s a 19 year old mutant in the room. But you can always be the “most skilled mover” – Dr Kelly Starrett
A. 12 Minute EMOM
odd: 6,5,4,3,2,1 – Deadlifts
even: 3 Boxjumps (ascending in height)
B. 8 Minute AMRAP
10 DL @ 135/85
15 Boxjumps
15 DL’s @ 185/125
15 Boxjumps
20 DL’s @ 225/145
15 Boxjumps
25 DL’s @ 275/175
15 Boxjumps
30 DL’s @ 315/205
15 BJ’s
AMRAP DL’s @ 365/225
*Bonus*
A. 50,35,20 – Sit Ups, Hip Extension
B. Rowing
5 Rounds:
400M @ moderate pace
100M @ easy pace
200M @ 2K PR pace
100M @ easy pace
100M @ Max effort sprint
2 Minute Rest
Warlock Weightlifting:
A. Snatch – 75%x2, 80%x1x3
B. Snatch Pull – 90% (of sn) x 2 x 3
C. Front Squat – 75%x2, 80%x1, 85%x1