30 rounds for time

• 1 Squat clean
• 1 S2O
• 3 Burpee over the bar

RX: 60kg - Scale as needed

4 x tabata
1) v- up/ sit up
2) split jump
3) plank
4) up&down

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

WU
tabata
air squat
KB/DB push press
+
2rds
8x thruster
8x up right row

3 Rounds For Quality:
A. Superset Of:
10 Glute Ham Raises (GHD)
10 Barbell Glute Bridges

B. Superset Of:
10 Bent Over Rows (supinated grip)
15 Banded Lat Pull Downs

• Athlete choose weight
• Rest 1:00 btw each set (A+B+A+B+A+B)

WOD
2-5 rds
400m run/200m walk
20x burpee
400m run/200m walk
20x air squat

2-3 min light bike
1-2 min couch strech R/L
1-2 min leg across body strech
1-2 min v-sit strech

WU
3rds
150m run/walk
10x air squat
10x burpee
+
pohkeiden mobbailu