“Whether it’s strength or flexibility, the dumbbell doesn’t allow you to favor your more mobile or stronger side. It requires greater stability so your core has to work to stabilize more”
Saturday May 26 – Viking Obstacle Course – 1pm – 4pm
Monday May 28 – Murph @ Warlock Heats at 8 and 9 am. Group Picture at 9 am!
A. Front Squat 4×3 @ 70% +
B. EMOM x 16
Min 1: 40 Seconds of DB Snatches @ 50/35
Min 2: 200M Run
Min 3: 40 Seconds of DB Hang Clean and Jerks @ 50/35 (5 per arm)
Min 4: 200M Run
*Score is total number of reps.
Performance = RX
Fitness: @35/20 | 200M Run
Fitness Light: @ 35/20 | 150M Run
*Bonus
A. Snatch Balance – 5×2 (at 70% +)
B. 50 Strict C2B With Vest. Every time you break 10 Push Ups
Warlock Weightlifting:
A. Back Rack Lunges – 3×20 @ 95
B. Hang Clean – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
C. Clean Pull on Riser – 95% (of clean) x 3 x 4
D. SLDL – 65% (of back squat) x 5, 70% x 5 x 2
E. 3 Rounds – 15 GHDSU / 30 Sit Ups – 2 Minutes ret after each round.