EMOM 20min
3-5 DB/KB Hang Snatch
3-5 DB/KB Snatch
3-5 Single arm OHS
ODD min Right arm
Even min Left arm

Skaalattu
EMOM 20min
3 DB/KB Hang Snacht
3 DB/KB Snatch
3-5 DB/KB Front squat
ODD min Right arm
Even min Left arm

20min Emom

3 Raakariveä
3 Etukyykkyä
3 Työntöä

-Edelliseen viikkon 1,25 tai 2,5kgn korotus

amrap x 15

20 Wallballs
5 HSPU
10 clean and jerk @ 55/35kg
20 Wallballs
5 HSPU
8 clean and jerk @ 65/45kg
20 Wallballs
5 HSPU
6 clean and jerk @ 75/55kg
20 Wallballs
5 HSPU
4 clean and jerk @ 85/65kg
20 Wallballs
5 HSPU
amrap clean and jerk @ 95/75kg

WOD
3-6 rds
20x thruster
20x russian twist
20x up right row

Core:
3 rounds:
40 sec per movement and 20 sec rest between

Inch-warm
Cross leg raises
Cross v-ups
Sit-ups

1 min rest between rounds

A,
For quality:
Row, 1 km
30 Med Ball Cleans 9/6kg
20 Ring Push-ups
10 Strict Toes-to-bars
60/50 Bike Calories
30 Wall Squats
20 Plank Shoulder Taps
10 L/10 R Split Stance Good Mornings @43/30kg
Jog, 800 m
30 Walking Lunges
20 Ring Rows
10 Kang Squats @43/30kg

Complete at RPE of 6 out of 10 (60% effort).

Not for time
3 rounds
200m/175m easy row
15 banded pull aparts

Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

3/12 Crossfit Sykli

Ma: Clean complex + Clean&Jerk (optional Ski condition)
Ti: MetCon
Ke: Rest or Active Recovery
To: Gymnastic Strenght + Accessory (optional gymnastics condition)
Pe: FloSesh
La: MetCon
Su: Rest (Kurimuskerho)

Ps: Pahoittelut videon laadusta. ATK ei ole vahvuus:)

Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working