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.

Week 2/16: Inverted Juggernaut Method
Bench Press
• 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.

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

Juokse UI nuku

Power clean + Hang clean + Front squat + Jerk

Build to heavy complex of 1+1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.

5 sets:
3 Snatch Pull On Riser
- Build by feel, but over 100% 1RM Snatch
- Rest as needed

Parin kanssa 12min

40 dl 35kg ygig
30 air squat synchro
20 sit up synchro
20 thruster/etukyykky

Shoulder press 2x6, 2x5

High Hang Snatch x 5 x 5