21-15- and 9 rep rounds for time of:
Deadlift 1.5 x bodyweight
Ring dips

Post time to the result and deadlift load to comments.

Total 105min

3 sets of:
Row 200m
10 wall ball
10 box jump
5 pull up

Skillwork: BMU practice for 15 min, 6 sets, best yellow band

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
Result: 21 reps
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
Result: 31 reps, alternating grip

E. 500m row

Invictus June 23 2014

Invictus July 1 2014

Invictus June 30 2014

5 Minutes of Parasympathetic Breathing

4x250m rowing, 1min rest between rounds

Total 105 min

Every 90 seconds, for 9 minutes (6 sets) of:
6 burpee
7 goblet squat 16 kg
8 KB snatch 12 kg

A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups

E.
1000m row

Invictus June 30 2014

Invictus June 24 2014