“People are crippled by perfection. Just keep moving forward.”
A. 10-8-6-4-2-1 Deadlift
B. 4 Rounds
800M Run
18 Front Rack Lunges @ 115/75
36 Double Unders
Bonus
A. 4 Rounds – 50m OH Yoke Carry / 100M Sled Drag @ 135/95
B. 12 Push Ups EMOM x 12
C. Back Squat Heavy Single: 1 @ 90%, 1 @ 95% of HS
Warlock Weightlifting:
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. Clean – 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 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 – 120%x2, 125%x2x3, 90%x2
3. Back Squat – HS; 90%x1, 95%x1 (% of HS)