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!
A. 95/95/115/115/135/135/155/175/0/135
B. 8:14 RX
A. 150# 93% of recent 1rm 88% of lifetime
B. 9:01 1 sec lifetime PR a min faster than last time i did it
A. 90% of 1rm
B. 7:50 Rx
A. 95/95/95/115/115/135 the rest
Struggled with form today so kept it lighter
B. 8:44 sub 800m run, Rx weight
Equivalent effort and time to 1000m row
15:49 First 8 RX, then dropped to 75lb. M 41
10’23” Rx