“Eat less from a box and more from the earth.”
A. EMOM x 12
Min 1-4 – Split Jerk @70%
Min 5-8 – Split Jerk @75%
Min 9-12 – Split Jerk @80%
B. For Time: 20 Minute Cap
100 Dumbbell Snatches @ 50/35
80 Cal Row / Bike
60 T2B
40 Muscle Ups
Bonus:
1. Pendlay Row 5×3 Across
2. 7 x Pause Front Squat + Front Squat
Warlock Weightlifting:
Crossover Activation
Primer: 3×3 Tall Clean
1. Clean – 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% 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
2. Clean Pull – 90%x3x3
3. Clean Segment Deadlift (knee) + Floating Clean Deadlift – 85% x (3+1) x 3
4. Pause Back Squat – 68%x3x3