Snatch with empty Barbell
(5 reps of each, 1-2 times through the complex)
Snatch Pull from Below Knee
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee
Repeat with 95/65 lbs for two sets of 3 reps.
Four sets of:
Hang Snatch x 2 reps @ 80-85%
Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.
Three sets of:
Snatch x 1 rep @ 90%
Every two minutes, for 10 minutes (5 sets):
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Every three minutes, for 9 minutes (3 sets):
Back Squat x 10 reps @ 80%
These are designed to be 2-3% heavier than last week, so if you made all reps last week, use that as your guide. If you didn’t make all reps last week, try to keep the weight the same this week and make your reps.
Three rounds for time of:
Run 400 Meters
20 Box Facing Burpee Box Jump-Overs (24″/20″)
10 Bar Muscle-Ups
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.
If you don’t have access to a Sandbag pick up something heavy, bear hug it and walk. Alternatively front rack kettlbells. We highly recommend investing in sandbags. They are one of the most used pieces of equipment at Invictus.