Warm Up
2 rounds
2 min ski (add speed during 2 min)
5-7 inch worm with push up
5-10 strict chin ups (give small kip if needed)
:10-15 L-sit hold

Strenght
Ring or Bar Muscle Up Training
2x4 + 4x3 + 2x2 and 2x1 reps
rest as needed
Bench Press 5x5reps @70-75%
perform 1 legless rope climb + 1 norm rope climb right after bench press.
rest 2.5-3.5 min bwn sets

Metcon
Emom 16-24
1) Ski x 45 seconds
2) 1 legless + 1 normal rope climb (time cap 30s)
3) Row x 45 seconds

4) sandbag cleans x 4-6 reps (time cap 30s)

rest 2 min

Emom 9-12
1) Burpee box jumps x 7-10 reps
2) DB Snatch x 14-20 reps
3) GHD Sit ups x 10-20 reps

Optional Accessory Work
3 sets of tricep / bicep work of your choise, keep rep scheme bwn 6-12 reps
3 sets 30s weighted russian twists + 30s weighted reverse chinese plank
rest as needed

0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk
10-15 mins
10 Rope pull ups
- köysi leuanvetotankoon

A,
Front Squat 1x3

Use the heaviest weight you can for the set.

15 mins to build to a heavy set of 3.

B,
CrossFit Games Open 23.1

C,
For quality:
Monostructural Cardio, 20 mins
Bike, Row, or Jog

20 min sustained effort at RPE 5-6/10.

Feel free to rotate through movements if you like.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
8 Empty Barbell Upright Rows
1:00 Calf roller
16 Banded W's
16 Arm Haulers
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank

-Rest as Needed b/t Sets-

RestDay!

week 6/9
WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH + TALL SNATCH
2x2[2+2]@barbell, rest 1min

SNATCH + SNATCH Above Knee
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, rest 2min

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MUSCLE CLEAN + TALL CLEAN + POWER JERK
2x2[1+1+1]@barbell, rest 1min

CLEAN + CLEAN Above Knee + SPLIT JERK
2[1+1+2]@barbell, 1+1+2@58%, 1+1+2@68%, 1+1+2@73%, 1+1+2@78%, 1+1+2@83% jerk-%, rest 2min

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DEFICIT SNATCH PULL
2x2@+5kg today best snatch, rest 2min

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3/6 PreAdult BEGINNER

WARM UP + TECHNIQUE 10-15min

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STEPPING SPLIT PRESS *both side *saksiintyönnön rytmi takaetu - palautus etutaka (askeltaen)
3[3+3]@barbell, rest 2min

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DROP TO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@stick/technique barbell *light, rest 2min

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DIP & DRIVE + PUSH PRESS
3[1+3]@barbell, rest 2min

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SPLIT JERK *rack/block
4-6x2@barbell / RPE8 (could do 2 more) reps, rest 2min

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video: DROP TO SPLIT

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - :45 Box Lat Stretch
MIN 2 - :45 Alt. Cossack Squats
MIN 3 - :20/:20 Single Leg Glute Bridge Hold

OPTIONAL COOL DOWN

FOR QUALITY
5:00 Foam Roll of Choice

For time:

21-15-9
Cal row/bike
Deadlift
Box jump

Time cap: 12 min