Category: Yleinen

SNATCH EVERY 2:30 X 5 SETS:
3-POSITION POWER SNATCH
3-POSITION SQUAT SNATCH

HIGH-HANG – HANG – FLOOR
40-65% OF 1RM SNATCH

Throwback: Niko W.

10 ROUNDS, ALTERNATING ROUNDS WITH A PARTNER:
2 POWER CLEANS 90/65
4 BAR-FACING BURPEES
8 ALTERNATING PISTOLS

Throwback: Saara L.

FOR TIME:
50 DB SNATCH 22,5/15KG
50 TOES TO BAR
50 CAL ROW
50 HANDSTAND PUSH-UPS

Throwback: Rami J.

FRONT SQUAT BUILD TO A 4RM.

THEN 4 X 4 REPS AT 80-85% OF 4RM.

4 X 8 WEIGHTED WALKING LUNGES
(3 X 10 LAST TIME)

USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE.

Throwback: Stigu

3 ROUNDS EVERY 8 MIN
600M SKI SPLIT WITH A PARTNER
THEN INDIVIDUALLY,
20 PUSHUP
300M RUN
20 KB SWING 32/24KG

Throwback: Katleena K.

TEAM WORKOUT,

TEAMS OF THREE FOR TIME:
60 BAR MUSCLE-UPS
60 THRUSTERS 50/35KG
60 BOX JUMPS 30/24″
60 SQUAT CLEAN 80/55KG

Tuomas Rantala suffered a lower body injury on the second event and couldn’t continue at the Karjalan Kovin 2019. Picture not related. It is from another competition. 🙂

BUILD UP TO THE PERCENTAGES OF THE DAY AND COMPLETE:
3 CLEANS + 1 SPLIT JERK AT 70% OF YOUR 1RM CLEAN AND JERK.
2 CLEANS + 1 SPLIT JERK AT 80%.
1 CLEAN + 1 SPLIT JERK AT 85%.
1 CLEAN + 2 SPLIT JERKS AT 80%.
1 CLEAN + 3 SPLIT JERKS AT 70%.

Juha Sihvonen was 5th at the 35+ category.

Pic: Eino Ansio / Karjalan Kovin

2 ROUNDS 2 MINUTE AMRAP EVERY MOVEMENT:
ROPE CLIMB (LEGLESS)
WEIGHTED BOX STEP UPS 22,5/15KG
HANDSTAND PUSH-UPS (STRICT)
REST 2 MINUTES

Essi Lehto (red pants) couldn’t start the final due to upper body injury. Essi was 30th.

Pic: Eino Ansio / Karjalan Kovin

AMRAP 40 MINUTES OF:
900M RUN
900M ERG
600M RUN
600M ERG
300M RUN
300M ERG

DONE WITH A PARTNER, START FROM DIFFERENT MOVEMENTS WITH PARTNER
AND CHANGE WHEN BOTH ARE DONE.

Nea Hukkinen was 20th at Karjalan Kovin 2019.

Pic: Eino Ansio / Karjalan Kovin

BACK SQUAT
BUILD TO A HEAVY 5RM.

THEN 4 X 5 REPS AT 80-85% OF 5RM.

DEAD STOP BACK SQUAT 3 X 5 REPS
CONTRAST BOX JUMPS AFTER A SET OF SQUATS 3 X 3

Part of the crew in Karjalan Kovin 2019.