March 30, 2023 – Performance

  • WOD
  • March 30, 2023
  • (0)



Two sets of:
Run x 200m
Burpee Broad Jump x 5 reps
Kip Swing x 10 reps

Followed by…

Two sets, with barbell, of:
Snatch Grip Romanian Deadlift x 8 reps @ 21X1 (Pause at Mid-Patella)
Snatch Grip, Behind-the-Neck Push Press x 8 reps
Overhead Squat x 8 reps



Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch x 2 reps

If you performed last week’s power snatches from the mid-patella, you should increase the load this week by as much as mechanics will allow.


Three rounds for time of:
400 Meter Run
10 Power Snatches (135/95 lbs)
5 Ring Muscle-Ups

The post March 30, 2023 – Performance appeared first on Invictus Fitness.

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