AMRAP30

• Yhden käden heiluri x 30 (15 per käsi)
• Salkkupito farmari 40m (20 per käsi)
• Rive x 30 (15 per käsi)
• Räkkipito kävely 40m (20 per käsi)
• Tempaus x 30 (15 per käsi)
• Yläräkkipito kävely 40m (20 per käsi)
• Kyykky + hyppy yhdistelmä x 30

Bent over Rows + Romanian Deadlift

6 x ( 5 + 7 ) @ 3:00

Week 2/16: Inverted Juggernaut Method
Deadlift
- 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)

5 sets:
5 Hip Thrust to Catch
- Rest as needed btw sets

• Measure the top of the rings to the top of your hip. Lie flat on the floor, shoot your hips up to the rings and catch (with your feet on the ground) in the bottom of the dip.

For time
100 ghd situps
25 m handstand walk
200 double under

Split as needed

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
3 rounds 30/30
up down
Ground to overhead (plate)
worm push up
WB
sit up/vatsarutistus

For time

• 30 double-unders
• 3 push jerks (♀ 125 lb, ♂ 185 lb)

Stimulus and Strategy Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

Intermediate option

• 30 double-unders
• 3 push jerks (♀ 95 lb, ♂ 135 lb)

Beginner option

• 30 single-unders
• 3 push jerks (♀ 35 lb, ♂ 45 lb)

Coaching cues Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

Snatch

A) From Blocks (Below knee)
E2MOM X4 (Start @65%)

• 1 Power Snatch + 2 Squat Snatch

B) From Blocks (Below knee)
E90SEC X4

• 1 PS + 1 Squat Snatch

C) From Blocks (Below knee)
EMOM X4-6
- 1 PS

D) Snatch Pull

• 3x1 @110-120% (1s pause below knee) *rest 2-3min

Back Squat

A) Build Up To Days Technical Heavy 4RM

B) 2x4 @85-90% From 4RM

*rest 3min between

pikku snäkki tähän väliin

Metcon

10min C2 Bike (PK)
Into,

6 Rounds:

• 15 Box Jump Over
• 15 WB
• 12 Cal Row

Into,

10min C2 Bike (PK)
Into,

6 Rounds:

• 5 Double KB Hang Clean
• 12m KB fr. Lunge
• 5 Double KB Stoh
• 12 Cal Row

KB’s @16kg

LÄMMITELY
2 kierrosta, 50s./liike
1. Kanta - varvasnousut
2. AKK - polvet maahan
3. Sivukyykky tolpalla
4. Soutu + olkapään rotaatio
5. Päinmakuulla jalka sivulle 90 - kobra + kierto läpi ja käden avaus

VOIMA
3 x 6/jalka yhden jalan rdl
3 x 6-8 leuanveto

KIERTOHARJOITUS
3 kierrosta, 40s./20s.
1. Etuheilautus
2. Lantionnostopito + pull over
3. Toispoviseisonnassa vk kierto yläviistoon oik.
4. Toispoviseisonnassa vk kierto yläviistoon vas.

Liikeparina seinäistunta 30-40s.