“Speed. It separates good from great and it truly is an equalizer or game changer.” – Dave Reynolds
A. 7x Clean + Hang Clean + Split Jerk
B. 20 Minute AMRAP
22 S2OH @ 115/75
22 Up and Over Box Jumps @24/20
22 Front Rack Lunges @ 115/75
22 Cal Row
Bonus
A. Pendlay Row 5×3 Across
B. Pause Front Squat + Front Squat 5x (1+1)
Warlock Weightlifting:
A. Clean – 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 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
B. Clean Pull – 85%x3, 90%x3x2
C. Clean Segment Deadlift (knee) + Floating Clean Deadlift – 80% x (3+1), 85% x (3+1) x 2
D. Pause Back Squat – 65%x3x3