PUSH PRESS + JERK

Every 3min x4
2 push press + 2 jerk
5 pull ups after Every set

• kevyehkö paino
• tatsia jerkkiin

Week 10/16: Inverted Juggernaut Method
Back Squat
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

50 Ring row
- nämä pitää olla haastavia, joten käytä boksia/ penkkiä jalkojen alla tarvittaessa. Saa jakaa miten haluaa, mutta valmiiksi afap.

EMOM 10
10 x 6 sec chin over the bar hold

Amramp 30 min
10 Cal
30 Abmat
20 KB Swing
10 DB Snatch (change hand after each round)
6 Push up
4 Pull up

For total reps

• Tabata pull-ups
• Tabata box jump-overs
• Tabata push-ups
• Tabata calories on the Echo bike

♀ 20-inch box
♂ 24-inch box

Shoulder press 5,5,4

AMRAP 20' "Helen" -
goal: 5+ rounds
You GO, I GO
400m Run (500m Ski or Row/1000m Bike erg)
21 USA Swing @24/16kg
12 Pull up

Rest 3'

AMRAP 10': one person completes a full round unbroken of:
10m Double KB Overhead Carry
20m Double KB Front Rack Carry
30m Farmer's Carry
@2×16/12kg
Goal: 8+ rounds

Rest 2'
Synchronised Tabata Burpee (8×20" on - 10" off)
Goal: 35+ total burpees

10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

Build up and do 5 sets for quality

2x hi hang snatch
2x hang snarch
2x snatch

BMU

AMRAP 10
4 bmu
15 cal ski
10 ghd