Every 1:30 x6
-3 shoulder press + 3 push press

*build to max

EMOM 24
1.) Row 12 cal
2.) 4 Power Clean @ 80 kg
3.) rest

Technique/practice:

-shoulder press
-push press
-split jerk

EMOM24
10/8 cal echo bike
8 box jump
8+8 DB Snatch

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories

B. 10 wall balls 9/6 kg
5 pull ups
20 double unders

C. 15/12 cal bike
10 barbell SDLHP 30/20 kg
8 box jump overs (24/20”)

Rotate stations for total 2 rounds per each

Week 2/16: Inverted Juggernaut Method
Shoulder Press
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

Pause overhead squat 5 X 3

A: Banded jumps 8x3
B: Power clean 5x3
C: Strict pull ups 3x10, sista setet amrap
D: SA Seated rows 3set
E: SA lat pull downs 3set
F: Z-bar preacher curls 2set
G: Cable extended biceps curls 2set

Bench press
1x10 @ 60% 1RM
1x10 @ 70% 1RM
1x5 @ 75% 1RM
1x5 @ 80% 1RM

3-3-3