“The barbell will teach you what kind of person you are”
A. 7 x 2-Position Snatch (Floor + Knee)
B. For Time:
40 Cal Row
40 Thrusters @ 75/55
40 T2B
40 DB Snatch
Bonus:
Back Squats – 3×3, 3×2, 3×1
10 Push Ups EMOM x 15
Pick 1 Of the following
5×50 Unbroken Double Unders
6×40
7×30
8×20
10×10
Warlock Weightlifting:
Crossover Activation
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. Clean – 5×1@70% OTM, 5×1@73% OTM,5×1@76% OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Clean Pull – 4×2@120%, 90%x2
3. Back Squat – HS; 90%x1, 95%x1