Warm-Up | Performance
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to June 28, 2024. This is a re-test of an Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!