April 10, 2023 – Performance

  • WOD
  • April 11, 2023
  • (0)



Two sets of:
Assault Bike x 60 seconds
Robo Dog x 50ft forwards, 50 ft backwards
Barbell Kang Squat x 5 rep

Followed by…

Two sets of:
Banded Muscle Snatch x 15 reps

Burpee Broad Jump x 5 reps



Every 90 seconds, for 15 minutes (10 sets) of:
High Hang Snatch x 3 reps

Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.


Complete as many rounds and reps as possible in 12 minutes of:
4 Snatches (135/95 lbs)
8 Bar-Facing Burpees
12 Toes to Bar

The post April 10, 2023 – Performance appeared first on Invictus Fitness.

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