OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
1:00/1:00 KB Calf Smash
1:00/1:00 Pigeon Stretch on Box
200m Cool Down Walk

Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
4-5 SETS
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
REST/WALK 1.5 MIN BWN SETS
SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

MOBILITY AFTERWARDS
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Calf and achilles mobiltiy is one what you should do.

16.3

7 Min AMRAP
10 Power Snatch
3 Bar Muscle Up
@35/25kg

5-5-5-5-5

Go every 2:30

A) Push
4-5 rounds
1x Squat clean
2x Front squat
5x push press
Between sets:
10x KB Lunges
10x Toes to bar/ Knees to chest

B) Intervals
4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Deadlift
• Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

For time

• 10 wall walks
• 30 box jumps
• 30 strict knees-to-elbows
• 30 box jumps
• 30 strict toes-to-bars
• 30 box jumps
• 10 wall walks

♀ 20 in ♂ 24 in

OPTIONAL FINISHER
FOR QUALITY
800/500 Alt. Box Step-Ups @61/51cm
Week 4 of 4 -- "Chad" Extra Credit
- Weight Vest Optional