A.
Take 15-20 minutes to build to today’s 1-RM Power Clean

B.
For Max Reps:
3 Minutes of Double-Unders

*Compare results to September 13, 2016

C.
For time:
Row 5000 Meters

This is a test. I know it’s not sexy or even fun, but it’s a great test of mental fortitude, stamina and endurance. Hit it hard and record your results to comments.

*Compare results to July 26, 2016

**No additional conditioning today. This is a testing week, and we want to get an accurate gauge of where you all are at.**

A.
“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

*Compare results to September 16, 2016.

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press,

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Two sets of:
Row 500 Meters @ 70% of 500m PR Pace
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
Row 500 Meters @ 80% of 500m PR Pace
Rest as needed

B.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpee Over Barbell

*Compare to October 22, 2016.

A.
Build to 85-90% of your 1-RM Snatch, and then…

For time:
10 Snatches @ weight used on November 4, 2016
(if you missed that session, try this with 85%)

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM

C.
Six sets for times of:
Row 300 Meters
40 Double-Unders

As soon as you complete your last double under,