“The more time you put in here, easier life is. It transfers over to everything.”
A. Clean + Jerk Dip – 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2
B. Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
C. 21-18-15-12-9-6-3
Power Clean @ 135/95
Bar Facing Burpees
Bonus
1. 3 Rounds -10 Weighted Back Ext, 10 Weighted Sit Ups, Max Effort Hollow Hold
2. Push Jerk – 75%x3, 80%x3x2, 85%x2x2
3. Pause Front Squat + Front Squat – 70% x (1+1) x 5
Warlock Weightlifting:
1. Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
2. Power Snatch – 70%x3x5
3. Push Press – 70%x5x5
4. Snatch Pull – 90%x3x5
Midline: Back Extension – 3×15, Weighted Plank 4 x 30sec, Standing Plate Twist 3×15/side