June 8, 2015 – Team Invictus

Morning Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 1 rep

B.
Eight sets of:
3 Snatch Pulls to Knee + Snatch @ 80-90%
Rest as needed

The first three pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.
C.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 1 rep @ 90+% of 1-RM Snatch

D.
Every minute, on the minute, for 18 minutes (6 sets):
Interval 1 – 3-5 Bar Muscle Ups x 3-5 reps
Interval 2 – 20 Double Unders + 10 Toes to Bar
Interval 3 – Strict Handstand Push Ups x 8-12 reps

1:00 p.m at Downtown Gym
A.
“Ups and Downs”
Againsts a running clock…

Two rounds for time of:
5 Rope Climbs (15′)
5 Front Squats (225/155 lbs – taken from the floor)
1 Shoulder to Overhead (225/155 lbs)

Then add weight to get the barbell to 265/175 lbs, and rest until the clock reaches 6:00, and then…

Two rounds for time of:
4 Rope Climbs (15′)
4 Front Squats (265/175 lbs – taken from the floor)
1 Shoulder to Overhead (265/175 lbs)

Note times for both sections.

B.
Every three minutes, for 15 minutes (5 sets):
*Sets 1-4 – Back Squat x 5 reps @ 77-80%
*Set 5 – Back Squat x Max Reps @ 77-80%

C.
Three sets, not for time, of:
Bamboo Bar Strict Press x 10 reps
Rest as needed
Single Arm DB Rows x 8 reps each
Rest as needed
Dumbbell Rollback Extensions x 6 reps
Rest as needed

D.
Three sets of:
Sit ups with Bamboo bar held overhead arms extended x 12 reps
Push Ups against max band tension x 12 reps