“Be like a postage stamp. Stick to a thing till you get there!”
A. Technique Primer: Tall Clean – 3 x 3 (light)
B. Clean + Jerk – 75% x (3+1), 80% x (2+1), 85% x (2+1), 90% x (1+1) x 3
C. AMRAP 10
6 Power Snatches @ 115/75
9 Boxjumps @ 30/24
12 C2BPU
Bonus:
1. Push Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
2. Back Squat – 3×2@90%
3. 3 Rounds: 10 Weighted Back Ext, 20 Weighted Sit Ups, 30 Push Ups, Max Effort Tuck Ups
Warlock Weightlifting:
Technique Primer: Tall Clean – 3 x 3 (light)
Clean + Jerk Dip – 75% x (3+1) x 5
Power Jerk – 75%x3x5
Pause Front Squat + Front Squat – 70% x (1+1) x 5
Floating Halting Clean Deadlift (mid-thigh) – 100%x3x3
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4×10
-Crunch – 3 x max