A: Deadlift
5x 3 reps
Work up to a heavy load for the day, maintaining balance and tension.

B: 3 rounds
75 DU
50 Air Squats
25 Row Cal

105 min
40 cal assault bike, 2 wall walks, mobility

Invictus November 25 2014

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters > practice
Alternating Pistols with 16/24 kg KB x 10 reps > no weight
L-Sit from Ring Support x 30 seconds

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
20 22.5 22.5 25 25 27.5
and then…

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85% > skaalatut painot
27.5 30 30 hs x 32.5 32.5 35 35 hs ja s x 35
C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
Rest 2-3 minutes

D.
Three sets of:
Bench Press x 10 reps 10x32.5 10x35 8x35
Rest as needed
Single-Arm DB Row x 10 reps @ 2111 8x35 lbs
Rest as needed

SNATCH COMPLEX

Every Minute on the Minute x 15:
1 Power Snatch + 1 Overhead Squat

Use your heaviest weight from last week’s complex. Focus on getting under every Power Snatch.

Post loads to comments.
Exposure 4 of 8

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For Time:
20 Thrusters 75/55
30 Calorie Row
20 Burpees

Light and low skill, hit high intensity today.

Post time and Rx to comments. ![]

27 - 21 - 15 - 9 Reps of:

Cal Row
Dumbbell Thrusters

= Rest 2 Mins =

Cal Ski
Wall Balls

= Rest 2 Mins =

Box Jump Overs
Kettlebell Deadlift

= Buyout =
20 x 10m Shuttle Run

Use desired weights

10min AMRAP:
– Carry Bumpers (2×20/10kg)
– At start do 1 Burpee, on 1:00 do 2 burpees, and so on until lastly at 9:00 do 10 Burpees and finish off the carry.

11 Push Ups
American KB Swings (AMREP)

RX: 28lbs

Incline barbell bench press 4x5reps

Every minute on the minute for 12 minutes perform:
Snatch deadlift with shrug, snatch high-pull and 2 power snatches

"Moon"

Seven rounds for time of:

10 Right arm Hang Dumbbell Snatch, 40 lbs / 30 lbs
1 Rope Climb, 15 ft
10 Left arm Hang Dumbbell Snatch, 40 lbs / 30 lbs
1 Rope Climb, 15 ft

Subbed rope climb with 20 jumping pull-ups, 30# snatch

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk