May 16, 2024 – Performance 

  • WOD
  • May 16, 2024
  • (0)

Warm-Up | Performance
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps

Followed by…

Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps

Then…

A.
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
500 Meter Row
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)

The post May 16, 2024 – Performance  appeared first on Invictus Fitness.

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