-20 DU/ 40 SU
-6 pull-ups
-8 burpee box jump overs
-10(5+5) 1-arm DB thrusters

TC15

3 sets:
10 Front Raise
10 Lateral Raise
10 Back Raise (palms facing back)

1 set:
10 Lu Raise Circles

4 sets:
:20 AB (hard)
15 Push-ups
- 1-2min Rest btw sets

2 sets:
1 Push Press + :20 Hold OH + 5 High Box Jumps
- Rest as needed btw sets

3 sets:
5 Push Presses (heavyish) + 5 Box Jumps 60cm
- Rest 1-2min btw sets

5 sets:
3 Back Squats
- By feel
- Rest as needed

5 rnds for time:
2 wall walk
5 ttb
20 DU

Snatch

Snatch

A) EMOM 5

• 1 Squat Snatch @70-75% *2s stop below knee + 2s stop @ catch

B) Squat Snatch Waves EMOM 12:

1: 1 Squat Snatch @80-85%
2: 1 @85-90%
3: 1 @90-95%

C) Snatch Pull E2MOM X3

3 Position Snatch Pull

• 1 From floor -> 1 Below knee -> 1 Above Knee

Squat Proge

Back Squat:

• 6x4 @80% *rest 3min between

Front Squat:

• 3x5 @72.5% *rest 3min between

Metcon

AMRAP 8:

• 4 s.Hspu
• 6 Double KB Hang Snatch @2x16kg
• 24 DU

30-20-10 reps for time:
• Devil’s Press 25/15#
• Row (calories)
The Devil’s Press uses 2 dumbbells, each weighing 25# for men and 15# for women. Goal: 10 min.

Week 2/16: Inverted Juggernaut Method
Back Squat
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.