Category: Yleinen

POWER SNATCH
BUILD TO A 1RM POWER SNATCH

THEN,
4 X 1 REP AT 90% OF YOUR 1RM
EVERY 90 SEC

8 X 1 REP AT 85% OF YOUR 1RM
EVERY 60 SEC

12 X 1 REP AT 80% OF YOUR 1RM
EVERY 30 SEC

Monkku K.

12-9-6-3 REPS FOR TIME OF:
CLEAN AND JERKS 85KG/57,5KG
BAR MUSCLE-UPS

Janne T.

DEADLIFT
5 X 3 AT 75%

EMOM 12:
A. 5-8 REP STRICT CHEST TO BAR PULL-UP
B. 6+6 WEIGHTED LUNGE
C. REST

RCFT crew at Syysmyrsky 2019 -competition. Syysmyrsky was a team competition of two participants.
Sami & Juha won silver on men 35+ category. Mikko & Pete were tied at bronze on men 40+  and Monkku & Elina were 6th on women 40+.
Up:Juha S., Elina J., Pete A., Mikko H.
Center: Monkku K. and Sami H.

FOR TIME:
50-40-30-20-10
BOX JUMPS 60/50CM
PUSH-UP

Johannes S.

3 ROUNDS EVERY 2 MIN:
8 POWER SNATCH 30/20
8 BAR OVER BURPEE
2 MIN REST
3 ROUNDS EVERY 2 MIN:
6 POWER SNATCH 45/30
6 BAR OVER BURPEE

PARTNER WORKOUT

FOR TIME:
150 M SYNCRO DUMBBELL WALKING LUNGES 22,5/15KG
ONE DUMBBELL WITH A PARTNER.
160 DUMBBELL SNATCH 22,5/15KG
80 PULL-UP

Anette Laiho won bronze at the women open category in Unbroken 2019.
Pic: Marko Vallius

2 ROUNDS:

1. POWER CLEAN X 5
2. HANG CLEAN X 5
3. CLEAN X 5
4. REST (ADD WEIGHT)
5. POWER CLEAN X 3
6. HANG CLEAN X 3
7. CLEAN X 3
8. REST (ADD WEIGHT)
9. POWER CLEAN X 1
10. HANG CLEAN X 1
11. CLEAN X 1
12. REST (DEDUCT WEIGHT)

5’S AT 50-60%1RM C&J
3’S AT 60-70%1RM C&J
1’S AT 70-80% 1RM C&J

Johannes Simola won bronze at the men open category in Unbroken 2019.
Pic: Marko Vallius

PARTNER WORKOUT,
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
30 CAL ROW
24 PUSH-PRESS 50/35KG
18 TOES TO BAR

SPLIT REPETITIONS AS DESIRED. ONE WORKS AT A TIME.

Monaliisa Ketola won gold at the masters +40 category in Unbroken 2019.
Pic: Marko Vallius

3 ROUNDS OF 3 MINUTE AMRAPS WITH 1 MINUTE REST:
A.
30 DOUBLE-UNDERS
15 POWER SNATCHES 35/20/10KG
B.
30 DB BOX STEP-UPS 22,5/15KG
15 BURPEES

Matias S. at Unbroken 2019.
Pic: Marko Vallius

DEADLIFT 5 X 5 REPS AT 50% OF YOUR 1RM DEADLIFT

FOR QUALITY:
50 (25 PER LEG) BULGARIAN SPLIT SQUAT
40 STRICT (C2B) PULL-UP/RING ROW
30 ROMANIAN DEADLIFT
20 NORDIC HAMSTRINGS

AS FEW SETS AS POSSIBLE WITH QUALITY TECHNIQUE.

Janne T. at Unbroken 2019.
Pic: Marko Vallius