AMRAP 10

Byu-in Run 800m ( Bike 2k )
Remaining time :
13 Goblet Squats 24/16kg
20 Box Step-Ups 24/20"
20 Sit-Ups

Week 14/16: Inverted Juggernaut Method
Bench Press
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

AMRAP 16

Run 200m ( Bike 500m )
12 Push Press 42,5kg/30kg
15 Sit-Ups
20 Jumps Over barbell

• rest 1:00 btw rounds -

1 power clean 70-77% of 1rm

2+2 Snatch drop under+snatch balance

5x
2 max effort jump
2+1 hip snatch+hang snatch

2+2 clean+jerk w/ pause at knee

Clean and jerk, go every 1:00-1:30

3 x 1 @ 75-80%
2-3 x 1 @ 80-85%
1-3 x 1 @ 85-90%

– Build up within the percentage range on each set) Clean and jerk, go every 1:00-1:30

Amrap 10 min

6 Pull up
6 Devil press Sandbag
10 Windscreen viper

Deficit deadlift 2x8

STRENGTH & SKILL
Toes to bar

3 sets
3 Dragonflag negatives (5" down)
- Rest 0:30 -
5 Box hollow pull (3" down)
- Rest 0:30 -
15 PVC straight arm lat pull down
- Rest 1:00

WOD
3 Rounds
300m Run
15-12-9
Hanging leg raise
Box jump step down@60/50 cm

Time cap: 10 minutes

Rx+:
3 Rounds
400m Run
21-15-9
Toes to bar
Box jump over@60/50 cm

Time cap: 12 minutes

Block power clean

2 x 3 @ 65+%, go every 1:30
2 x 2 @ 70+%, go every 1:15
3 x 1 @ 75+%, go EMOM

– Build up on each set
– Drop the bar between each lift
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).