Individual Quarterfinal Week Strength Work and Additional TrainingA.Every minute, on the minute, for 8 minutes:3 Hang Squat Snatches @ 135-165/95-115lbs B.Five sets of:2 Front SquatsRest 90 seconds between sets *Start at 75% and build to a heavy double that still has good bar speed. No sticky points or poor form. C.Four sets for times of:10…

The Invictus team will be working hard to get you strategy notes, movement tip videos, suggestion for order of events, as soon as possible. We will be providing training options for those not doing quarterfinals. Individual Quarterfinal Week Strength Work and Additional TrainingA.Take 15-20 minutes to build to today’s heavy… Clean x 1.1 *Rest 10…

IF YOU ARE PERFORMING INDIVIDUAL QUARTERFINALS WE RECOMMEND THAT YOU REST TODAY! Get Moving || Warm-UpThree rounds of:10/7 Calorie Echo/Assault Bike5 Inchworms5 Divebomber Push-Ups20 Plank Position Alternating Shoulder Taps30 Banded Face Pulls A.IF YOU ARE PERFORMING INDIVIDUAL QUARTERFINALS WE RECOMMEND THAT YOU REST TODAY! Three sets of:10 Ring Rows15 Second Chest to Ring Hold (top…

Primary Training SessionGet Moving || Warm-UpSpend 60-90 seconds on each side in the following stretches: -Couch Stretch–T-Spine Pulse on Bench Followed by… Three rounds of:5 Kettlebell Windmills (right)5 Kettlebell Windmills (left)15 Single Leg Hip Bridges (each leg)15 Banded Good Mornings15 Goblet Squats Followed by… Ten reps of:Depth Drop (30+” height)Rest as needed A.Every 2 minutes,…