World’s Greatest Stretch x 30s each pose

In teams of 2, toinen lepää toinen tekee töitä
3km ski/row/bike/run
21-15-19
C&J 80/55
C2B
1,5km (max. 500/hlö)
15-12-9
Squat snatch 70/50
Bar over burpee
750m (max. 250m)
12-9-6
Thruster 60/45
T2B
Timecap: 30mim

EMOM as long as 450 reps are performed. Alternating between

a) Power Clean 85/60kg
b) Air Squat
c) Deadlift 85/60kg
d) HR Push UPS

TC 36

BB Squat Snatch
3RM
90-95% 3RM 3-3 reps

3x8min AMRAP (2min rest)

”I Go, You Go”

A) 10/7 Cal. SkiErg
5 Pushups
5 V-ups

B) 10/7 Cal. Assault Bike
7 Wall Balls

C) 10/7 Cal. Row
5 Burpee over rower

Maastaveto 5x1x75-85% (räjähtäviä/teknisiä)

Lattiapenkki TAI 2lankun penkki 5x8

Etukyykky 3x5 (sarjojen välissä hypyt x 5)

Front squat 6 RM, then 4x4 with same weight

Hang Clean 1RM 1-1-1-1-1

Warm up(0:00-10:00)
10 air squats
10 jing jangs

10 air squats
10 cal row

10 air squats
10 cal airdyne
then
200m run

Barbell warm up

Mobility(10:00-15:00)
1:00 min quad stretch per
1:00 min child's pose

Weightlifting(15)
Week 2-back squat

Fittrain(20)
7rds
12 db front squats 45/35-challenge up 60/45-single db
6 burpee pull up-challenge up-bar muscle up
100m run

Opt(12)
5x5 bk+hip extension
1600m walk/run
gym goat
5x50m sprint

Finisher
30 t-raise
60 kneeling crunch
1:00 min quad stretch per

Every 25s for 20rds:
1 squat snatch

Consistency is the goal, keep weight heavyish but execute with good technique!