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

Total 75min

2 rounds, not for time, of:
500m row, 10 wallball, 10 burpee
Thrusters
5x15 5x25 4x30 3x35 3x40

Invictus May 17 2014
B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lb) > 43kg, skaalattu 40kg
20 Pull-Ups
20 Burpees

Result: 2 rounds + 9 thrusters = 129 reps
Avg/max HR 179/192
C.
3 rounds for time of:
HSPU x 10 reps > 1 abmat
Pull ups x 10 reps
AMSU x 30 reps

Result: 4.53, 5.30, 6.16 = 16.39
Avg/max HR 156/186
D.
1000m row

Total 90min
3 rounds, not for time, of:
T2B x 10 reps
Wall ball x 10 reps
Lunges x 10 reps
Back extensions x 15 reps

Invictus May 19 2014
A.
Every two minutes, climbing the ladder until you fail a weight twice:
Snatch x 1 rep
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 101%
*Set 11 – 103%
*Set 12 – 105%
B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%
C.
Five sets for times of:
Row 300/250 Meters
Rest exactly 60 seconds
Results: 0.56.0, 0.55.0, 0.54.2, 0.54.1, 0.54.2
Avg.speed 1.52.0, 1.50.0, 1.48.4, 1.48.2, 1.48.4
Avg/max HR 172/187
D.
1000m row

Total 60min
2000m row
A.
For times:
Run 2400 Meters > row 2500m
Result: 11.00.2, 2.12.0/500m, 163/177
Rest exactly 6 minutes

Run 1600 Meters > row 1500m
Result: 6.19.8, 2.06.6/500m, 171/183
Rest exactly 4 minutes

Run 800 Meters > row 1000m
Result: 4.04.4, 2.02.2/500m, 176/189
Rest exactly 2 minutes

Run 400 Meters > row 500m
Result: 1.55.9, 1.56.0/500m, 176/189
Total 35.40, 159/189

B.
10 min of walking on treadmill

Total 105min
A.
2 rounds, not for time, of:
10 lunges
10 air squat
15 v-ups
15 back extensions
B.
1. Tempausveto varpaille, tanko liikkuu läheltä ja nousee navan yli
5x3 80-110% te max
35, 40, 40, 45, 45
2. Tempausveto korkea rintalastaan + tempaus
5x1+1
20, 25, 27.5, 30, 32.5
Huom! Ranteet sisäänpäin, jotta tanko ohjautuu läheltä kehoa.
3. Tempaus 4x1
4. Muscle snatch + ohs
4x1+1+1+1
20, 22.5, 22.5, 22.5
C.
3 rounds for quality & time:
10 HSPU > 5 @ 10kg plates + 5 @ abmat
15 pull ups
20 amsu
25 DU
Result: 7.20, 8.45, 7.38 = 23.45