Invictus April 28 2014

8min EMOM 3 x power snatch.

Hang Snatch (just above knee): 1×5@70%, 1×5@75%, 1×5@80%, 1×5@75% – rest as needed

Hang Power Snatch
2-2-2

For time:
Stoplight Run (400 m)
60 KB Snatches (30 w/s) 24kg/16kg
60 abmat situps
Legion Run (800 m)
40 KB Snatches
40 Situps
Lantern Run (1600 m)
20 KB Snatches
20 Situps

30, 20, 10 for time
Row cals
box jump sd 24/20″

Barbell complex @ 155 for 9min

5min AMRAP
7 Thruster 115#
7 Bar over burpee

rest 2min

9min AMRAP
9 SDHP 115#
9 Medball Burpee 20#

3rds +7 Thrusters
3rds +6 Medball Burpee

Hang Clean (just above knee): 1×5@70%, 1×5@75%, 1×5@80%, 1×5@75% – rest as needed

MONDAY 120130

Clean and Jerk 1-1-1-1-1-1-1 reps

155-165-185-185-205-210(f)-210(PR)

Actually recorded my attempts on my digital camera today so I could critique myself. Results? I need to get way deeper on my squat leading into my first pull. Also, my split jerk is pretty much atrocious. I'm losing between 20-30lbs in bad form. Time for a re-dedication to the PVC pipe. I love this.

Jerk from blocks (or rack): 1×5@70%, 1×5@75%, 1×5@80%, 1×5@75% – rest as needed

5 reps of:
1'30" kb sdhp
30"rest
1'30" burpees boxjump
30"
1'30" oh plate lunges
30"
1'30" toes in rings
30"
1'30" row
30" rest