For time

• 5 rounds of
  • 12 push jerks (♀ 95 lb, ♂ 135 lb)
  • 12 back squats

Stimulus and Strategy
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Metcon:

11 Exercises, :20 seconds on, :13 seconds off. 4 rounds each of:
-Pushups
-Squats
-Situps
-Pullups
-Box Jumps (24/20)
-Wall Balls (20/14)
-Burpees
-V Ups
-KB Swings (53/35)
-Double Unders (Singles: divide by 4)
-Plank Holds (:20=1 rep)

Reps = 544

Invictus June 20 2014

Power clean + clean 2+1, 2+1, 1+1x5

21-18...3
grasshopper - GTO 20 kg
dx+sx = 1 rep

10 Wall balls
30 Double Unders
10 Min AMRAP

Complete 3 rounds of the following:

500m Cycle
21 Walking Lunges
15 Pull Ups
9 Burpees

Clean pulls standing on 1-2” block: 3, 3, 3

• wall ball
• kb swing
• box jump

Complete as many reps as possible in 3 rounds of:
1 minute of handstand push-ups
1 minute of chest-to-bar pull-ups
1 minute of front squat, 84/60 kg barbell
1 minute of double-unders

Rest 1 minute between rounds