March 21, 2023 – Performance

  • WOD
  • March 21, 2023
  • (0)



Two sets of:
Run x 200m
Burpee Broad Jump x 5 reps

Followed by…

Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps



Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch from Mid-Patella x 3 reps

If you performed last week’s power snatches from the high hang, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and receiving the barbell overhead in a stable, balanced position.


Four rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (50/35 lbs, 10 reps each arm)

The post March 21, 2023 – Performance appeared first on Invictus Fitness.

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