Warm-Up.
Overhead Movement Prep
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Burgener Warm-Up
Over/Under Barbell x 5 reps in each direction
Then…
A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Snatch-Grip Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
L-Sit Hold x 30-45 seconds (accumulated)
Rest 45 seconds
B.
For time:
18 Burpees
18 Alternating Single-Arm Dumbbell Snatches
14 Burpees
14 Alternating Single-Arm Dumbbell Snatches
10 Burpees
10 Alternating Single-Arm Dumbbell Snatches
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
* See the full week of programming every Sunday
* Track your results and easily review past performances
* Toss your calculator because your lifting percentages are calculated for you
* Interact with Invictus coaches and training partners
Warm-up completed
A.
TGU @ 24kg kb
Snatch grip RDL @ 60kg
B.
22.5kg kb used
Total time: 7:12