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0:00-0:10
Warm up: 4 sets: 60s Row, PVC Pass Throughs, 10 behind the neck PVC press, 10 air squats, 10 good mornings
Pre-Mobility: Anterior chain smash
Health and Fitness:
A. 0-10-0:30
Four sets of:
A1. Front Squat x 4-6 reps, Rest 45 seconds
A2. Strict Pull-Ups x 3-5 reps (add weight if possible or if you cannot do PLU’s do 3-5 negatives), Rest 45 seconds
A3. Plank from Elbows x 45-60 seconds, Rest 45 seconds

B. 0:30-0:40
From Invictus
Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or KB)
20 Box Jumps or Step-Ups

C. 0:40-0:50
Two sets of:
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
Classic:
A. 0:10-0:30
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1 (rest 10 seconds between singles)

B. 0:30-0:40
From Invictus
Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 S2OH (95/65 lbs)
20 Box Jumps (24″/20″)

C. 0:40-0:50
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold

Rest 30 seconds

D. Mobility: Foam Roll