“Motivation comes from looking at the things you want and realizing what it takes to get it.”
A. 3 x 1-5 Power Snatch, EMOM
B. 3 Rounds
40 Wall Ball @20/14
30 Box Jumps @24/20
20 Power Cleans @135/95
Extra
3 x 15 Double KB Front Rack Squats
3 x 20 GHD Situps
3 x 25 Back Extensions
Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. 2-Position Clean (floor, knee) – RM
2. Clean Pull – 113%x3, 118%x3, 123%x3
3. Front Squat – 75%x3, 2×3@77%
4. SLDL – 55%x4, 2×4@57% (% of back squat)
5. Pendlay Row – 5×5