SATURDAY

A.
Jerk; Build to a heavy single for the day

B.
Snatch; 1.1.1 reps; 6 sets; 75-85% of 1RM
Rest 2 minutes between sets

C.
“Ten Minute Capacity Test” from CrossFit Invictus
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(bar must start from the floor – no racks for this portion)

Notes
– Session Focus – Jerk; Snatch Speed/Power; Tester
– Take 10 sec between each rep in the snatch cluster (i.e. 1.1.1 = 1st rep, rest 10 sec, 2nd rep, rest 10 sec, 3rd rep)
– Capacity Tester