3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 Intervals, alternate A1 / A2

A1. AMRAP 5
1:30 BikeErg for calories
+
AMRAP in the remaining
8 Burpee pull-ups
8 (cal) SkiErg
8 Shuttle runs*
* 1 shuttle run = 7.62m out + 7.62m back

A2. AMRAP 5
1:30 BikeErg for calories
+
AMRAP in the remaining
8 Deadlifts @ 102.5/70kg
8 Box jump overs, 24/20″
8 Handstand push-ups

– Rest 3:00 between intervals –

Score #1. Total BikeErg calories
Score #2. AMRAP results

Pace. The intervals today are 5-minute pieces that each begin with a 1:50 BikeErg buy-in. Your goal with the buy-in is to push a very hard effort that would not be a sustainable pace for doing the entire 5-minutes, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. You can break the deadlifts and HSPUs as needed to avoid any longer breaks.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

*pause 2-3sec in the bottom
2+1@70%, 3x1x[2+1]@75%, bs-%, rest btw sets 3min

2x2x[1+1]@barbell, 2x1x[2+2]@50%, 2+2@60%,
2x1x[1+2]@70%,
1+2@75%,
2x1x[1+1]@80%,
2-3x1x[1+1]@85%, sn-%, rest btw sets 2min

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rock, alternating

Every 5min x5

400m run
30 crossover
15 ghd sit ups

• viel juostaan pikkusen 🤭
• tatsii crossovereihin

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

For Time
N 400m / M 500m Row
10 Goblet squat (w/ dumbbell)
20 Dumbbell snatch (alternating)
30 Wall-ball
2 Rope climb (3.6m)
30 Wall-ball
20 Dumbbell snatch
10 Goblet squat
N 400m / M 500m Row
Time cap: 14 min

Rope climb
40-49: 1 Seated start + 1 Legless Rope climb
50-59: 1 Legless + 1 Rope climb
60+:
2 Rope climb
Goblet squat + DB snatch
40-59: N 15kg / M 22.5kg Dumbbell
60+:
N 10kg / M 15kg Dumbbell
Wall-ball
40-59: N 6g + 275cm / M 9kg + 305cm
60+;
N 3kg + 275cm / M 6kg + 305cm

For Time,
3 Rounds:
1 Wall walk
9 Box jump over (N 50cm / M 60cm)
15 Toes to bar

2 Rounds:
2 Wall walk
12 Box jump over (N 50cm / M 60cm)
12 Chest to bar pull-up

1 Round:
3 Wall walk
15 Box jump over (N 50cm / M 60cm)
9 Bar muscle-up

Time cap: 15 min

Week 1/16: Inverted Juggernaut Method

Back squat

• 9 set of 5 reps at 60% NT1RM
• 1 set of 5+ reps at 60% NT1RM (not to failure)