“The person you will be in five years depends largely on the information you feed your mind today. Be picky about the books you read, the people you spend time with and the conversations you engage in.” – Ruben Chavez
A. 10-8-6-4-2 Thrusters
B. 4 Rds
1 Min BFB
:30 Second Rest
1 Min Bike / Row
:30 second rest
* Score total number of burpees and calories
C. 1:30 Double Unders – 1:30 Rest
1:00 Double Unders – 1:00 Rest
:30 Double Unders
*Score total number of double unders
Warlock Weightlifting:
Technique Primer: Hang Muscle Snatch – 3×3
High-Hang Snatch – HS
Power Clean + Power Jerk – HS
Snatch Pull – 90%x2, 95%x2, 100%x2
Accessory:
-Back Extension – 3×15
-Standing Plate Twist – 3×15/side
-Weighted Plank – 3 x 10-30sec