Winning is more than just a way to measure outcome, it reflects who you’ve become as a result of your efforts. Focus on the process and the results will come.
On A Running Clock
0-12 Minutes:
A. EMOM x 12
odd: 3 Front Squats
even: 6 Back squats
*Both movements are at 60% of your front squat
18-25 Minutes:
B. Build to a moderate Pausing Power Clean
Pause 1 – Above the knee
Pause 2- Mid-thigh
Pause 3 – Receiving Position
30-50 Minutes
C. AMRAP 3
10/7 Cal Bike
12 Power Cleans @ 135/95
AMRAP 3
10/7 Cal Bike
8 Power Cleans @ 175/115
AMRAP 3
10/7 Cal Bike
4 Power Cleans @ 205/135
3 Minutes Rest between rounds
*Bonus*
A. EMOM x 12
odd: 50 Double Unders or 40 Seconds of practice
even: :30 Seconds of Kipping HSPU
Warlock Weightlifting:
A. Power Snatch – 75%x1x10 OTM
B. Power Clean + Power Jerk – 75% x (1+1) x 10 OTM
C. 3 Sets: 15 Back Extension, 15 GHDSU, 15 Boxjumps @20