February 15, 2019 – Competition

“Invictus Friday Challenge – 2.15.19”
Against a 60-second running clock…
Squat Clean to Overhead (135/95 lbs)

Complete as many reps possible in 60 seconds. Can you go unbroken? We’ve seen that Lauren Fisher can! Just before the 2017 Open Lauren knocked out 30 unbroken Clusters…how many can you get in the minute?

A.
Build to today’s heavy…
One and a Quarter Front Squat

Goal is to get to 95-100% of your 1-RM Clean. If you get there, go ahead and call it. Goal is just to prime you for a good clean & jerk session.

B.
Three sets for times of:
500 Meter Row
20 Bar-Facing Burpees
*Overhead Squats*
Rest 3 minutes

*Set 1 – 21 reps @ 135/95 lbs
*Set 2 – 15 reps @ 155/105 lbs
*Set 3 – 9 reps @175/120 lbs

C.
Four rounds performed at 75-80% effort:
10 Double Kettlebell Front Squats (32/24 kg KBs)
15/12 Calorie Assault Bike
20 Kettlebell Goblet Squats (32/24 kg)
30 Heavy Rope Double-Unders or 50 Double-Unders
400 meter Run or 500 meter Row

D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

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