Pull-up with extra weight 3 x 2 reps

Week 1/16: Inverted Juggernaut Method
Shoulder Press
- 9 sets of 5 reps at 60% NT1RM
- 1 set of 5+ reps at 60% NT1RM (not to failure)

1 x 3

A, Strength:
1.Superset x 3
-Single Leg Extension x12-10-8 / leg
-Single Leg KB Hamstring Curl x12-10-8 / leg

1. 3 sets:
   -Dual DB Hack Squat x12-10-8
   After each set: max DB Sumo Squat Pulse @1xlight

2. 3 sets:
   -Single Leg Calf Raise with DB x12-15 (3sec down)
   -Single Leg Tibialis Raise with KB x12-15 (3sec down)

Extra WOD: 2 Rounds (5:00 ON / 2:00 OFF)
-30 DU or SU
-10 KB Front Squat
-30 DU or SU
-10 Russian Swing
-30 DU or SU
-10 KB Cluster
@2x12/16 KB

Partner workout
5 rounds for time
25 cal erg
15 Devils press
10 Burpee box jumps
-Split reps anyhow
cap 20

Bench press
8x jumping pull-ups

5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weights: 75%/80%/85%/90%/95% of 1RM.

ACCESSORY

3 rounds for quality:
10 db shoulder press
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest 1min between rounds

JERK

3-3-2-2-1
Rest 2min between sets

Snatch

A) EMOM Untill Days Technical Heavy

• Power Snatch

B) Power Snatch

• 5x2 @80-85% From Days 1RM (DnG)

*E2MOM

Squat Proge

Back Squat

• 4x3 @85%

*rest 3min between

Front Squat

• 4x3 @80%

*rest 3min between

Metcon

4x3min On/2min Off:

• 25 GHD
• 10/10 Pistol Squat
• AMRAP: GTOH

1st Round: 60kg
2nd: 55kg
3rd: 50kg
4th: 45kg