January 12, 2023 – Performance

  • WOD
  • January 12, 2023
  • (0)

PERFORMANCE 

Warm-Up.

One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

One to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5

Then…

A.

Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean + Front Squat + Jerk @ 55-70% of 1-RM Clean and Jerk

Followed by…

Every minute, on the minute, for 10 minutes:
Clean and Jerk x 1 rep @ 75-85%

B.

For time:
800 Meter Run
40 Dumbbell “Clusters” (50/35 lb DBs)
800 Meter Run

The post January 12, 2023 – Performance appeared first on Invictus Fitness.

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