April 23, 2025 – Performance

General Warm-Up
Row 200 Meters
Jog 200 Meters

and then…

5 Clean Deadlift
5 Clean Pull
5 Muscle Clean (From Mid Shin)
5 Front Squat
5 Clean Grip Sotts Press

Take 5-8 minutes to show the group the purpose and speed of the clean movments. Teaching the proper tension points for a full clean vs a hang will yeild big differences for your members

A.

Eight sets (Every 2:30):
Clean Pull + Hang Clean + Clean

B.

Full Effort
For time:
100 Calorie Assault Bike

Full Victory
For time:
80 Calorie Assault Bike

Goal < 6:00
Time Cap – 10:00

Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!