- Warm Up: General Self Preparation & Mobility
- Invictus Barbell complex 2 x 3s
A. Every 60sec for 3 Sets (3min)
1 x Muscle Snatch + 3 x Sotts Press - Prog
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B. Every 60sec for 3 Sets (3min)
1 x Muscle Snatch + 3 x OH Squats (w/ 2sec Pause at bottom) @ 50%
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C. Every 60sec for 4 Sets (4min)
1 x Power Snatch + 3 x Snatch Balance @ 60%
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D. Every 2min for 5 Sets (10min) - Working on consistency of the complex keep the weight at 60-70%
2 x High Pulls + 1 x Power Snatch + 1 x OH Squat + 1 x Snatch Balance
E. Every 2min for 5 Sets (10min)
3 x Snatch Pulls @ 90-100%
D. Front Squats
5 @ 65%
3 @ 75%
2 @ 80%
2 @ 85%