3 rounds for time:

• 250 m row
• 30 weighted lunges (15 each side)
• 10 knees to elbows

Front Squat 5x3 @RPE 4+
(1-2 reps in the tank)
Rest 2-3min between sets.

5-3-1

AMRAP 10 min:

3 x Rope climbing
6 x HSPU
9 x T2B
12 x Burpee

Work on the Snatch
Perform a series of snatches in a variety of styles at each weight.
Power Snatch from ground
Hang Power Snatch
Hang Squat Snatch
Squat Snatch
sometimes I would do a few of one or another to work on an aspect like I was trying to focus on hitting the bar with my hips and staying over the bar longer.
Also, I NEED to work on pulling myself under the bar and dropping into the squat snatch faster.
More reps=more confidence. I need to just put more time into this movement and it will come.
I started with the bar, 65, 75, 85, 95, 105. I stuck with 105 for many sets.

Post WOD:
I did a shorter version of JT - I did 15,12,9 of STRICT HSPU, Bar Dips, Pushups
This was harder because I did the first 15 unbroken... that was stupid and I paid the price.
I did this in about 9:54

12:00 AMRAP of:

20 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 185/125#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 225/155#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

TABATA
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Push-Ups
Abmat Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement

Score is the total reps completed during all 32 intervals.

AMRAP in 20′
21 Wall Balls
15 KB Sumo DL High Pulls
9 Toes 2 Bar

*First pers A completes full round then pers B.

Total 90min
A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps > no weight
Handstand Walk x 15-20 Meters > practice
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM > 75kg
12/9 Ring Dips > 6
Rest exactly 3 minutes, and then…
Result: 5.45
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups > kipping, 5 @10kg plates+5 @abmat
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
Result: 20.34
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
Result: 8.35
Total 39.55, avg/max HR 160/189

Total 105min

3 rounds, not for time, of:
T2B x 10 reps
Strict HSPU x 3 reps > 1 x 5kg plate + 2 abmats, 2 x tk + 2 abmats

HSPU practice for 15 min:
5 x abmat, 3 x 10kg plates, 2 x 2 x 15kg plates, 1 x 15kg plates, 3 x 2 x 10kg plates

Invictus May 16 2014
A.
Take 15-20 minutes to build to today’s heavy Snatch.
B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk. > Front squat 3 x 2 reps
C.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
D.
1000m row