5 x 2 @ 76-80%
3sec pause in the bottom of each catch

4 rounds for time:

3 wallwalk
20 wallball
5 power clean 60/35 kg

130 min
Warm up for 20 min

1.MU
- Drills
- MU 9 x 1

2.Basic conditioning
For 50 min:
10 min bike
10 min row
HR 134/151

1)
Run 200
Thruster 6 50/35kg
Hs walk 10m / 15 taps

REST 3min

2)
2ring mu
4 hspu
6 KB swings

REST 3min

3)
6 Bar over burpee
9 power Snatch 50/35
12 T2B

Week 14/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

A,
Power Snatch + Squat Snatch + OHS
Find your 1 RM for the day and accumulate 5 work sets throughout

B,
For Time
60 Deadlift @70/47kg
30/17 assault Cal Bike
45 Hang Power Clean
20/17 Cal Bike
30 Push Jerk
10/17 Cal Bike
Goal: Sub 15 min

C,
Midline Accessory
4 Rounds
10-15 GHD Sit Up
30m Farmers Carry
Rest :90 sec between Rounds. Athlete chooses the weight on the farmers carry.Make it heavy!

Partner workout ( you go , I go)

A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time

-rest 2 min.-

B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )

One person works at a time.
Switch as needed.

Goal : 50+ cals in each set in the remaining time!

4 RFT

400m Run
200m Row
100m Sled ( Empty )

( 20 - 30 )

3 kierrosta
A1) shoulder press istuen x10
A2) hauiskääntö x10
A3) kulmasoutu x10+10
A4) penkki punnerrus x10