Warm Up
Row 500m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then
- Box Jump/Step Down x 5
- Good Morning x 10
- Thruster x 10 (45/35)
Workout of the Day
A. Clean & Jerk – Take 15 minutes to build to today’s max.
B.
Invictus 10 minute Capacity Test
For max reps/cals:
- 4 minutes – Row for Calories
- 1 minute Rest
- 3 minutes – Pull Up x max reps
- 1 minute Rest
- 2 minutes – Back Squat x max reps (BW/.75 BW)
- 1 minute Rest
- 1 minute – Shoulder to Overhead (135/95)
-Post your score for each. You may use the rack for the Back Squat, but the STO must originate from the ground.
