Karjalan Kovin 2017 - Qualifier

RX:
A part... 00:00-8:00
8min amrap
20 cal row
10 rower over burpee
10 HSPU

1min break .... 08:00-09:00

B part .... 09:00-15:00
6min CAP
5 thrusters / weight
Weights:
RX and masters 35:
60/70/80/90/100 (ME)
45/52,5/60/65/70
Masters 40
50/57,5/65/72,5/80
35/42,5/50/55/60
Masters 50
45/52,5/60/65/70
30/35/40/42,5/45

3min break .... 15:00-18:00

C part..... 18:00-28:00
10 min amrap
10 Snatch
20 C2B
30 WB
40 DU
Weights:
RX and masters 35: 60/40
Masters 40: 50/35
Masters 50: 45/30
Masters 50: C2b -> Pull-ups

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Scaled:
A part... 00:00-08:00
8 min amrap
20 cal row
10 rover over burpee
10 KB snatch 24/16 (alternating hands)

1min break .... 08:00-09:00

B-part... 09:00-15:00
6min amrap
5 thrusters / weight
45/52,5/60/65/70 (ME)
30/35/40/42,5/45 (ME)

3 min break..... 15:00-18:00

C-part...... 18:00-28:00
10 min amrap
10 power clean 60/40
20 pull-up
30 wall ball
40 single under

At the Gym

1.
Gymnastics skills
4 rounds for quality
30 sec Handstand walk / Shoulder taps in a wall facing handstand hold or plank
10-20 Kips at bar / Pull ups / Chest to bar pull ups
*Rest as needed. This is not a metcon.

2.
Strength
Shoulder press
5 x 5
*Go by feel with weights - no need to go heavy! We will start a new progression for these next week so try to see how it goes now. Perform a set every 2 minutes

3.
Accessories
3 x
10 Back flies
20 Hollow rocks
10 Lateral raises
20 Single leg V ups
10 Front raises
20 sec Hollow hold
*Rest as needed

Anywhere

1.
EMOM40
1. Pistol squats
2. Sit ups
3. Hspu
4. Hollow rocks
5. Chair step ups
6. Arch rocks
7. Push ups
8. Air squats
9. Mountain climbers
10. Burpees

*Work consistently for about 40-50 sec. In some movements you might need a little break in between that time so no need for going unbroken in everything.

Shoulder Press ( Deadstop )

5-5-5-5-5-5 Build in max weight OTD.

Go Every 2:30

3 Sets of:
10 Single-leg Squats Right
10 Single-leg Squats Left
5 Strict Chest-To-Bar Pull-Ups
- Focus on movement quality

4 Rounds of 40s on/20s off:
1) Ring Plank Hold
2) Arch Rock
3) KB Farmer Carry

5 x 5-6 deadlift
- leave 2 reps in the tank
- rest 3-4 min btw sets

4 Rounds (AHAFA)
8 x Z press (2 x KB)
1min rest
8 x Weighted Pull Up
1min rest

4 x 10-15 wide grip bench press

deadlift
- up to a heavy three in 15min

3 x 6 deadlift
- 1 sec stop below knee
- leave one rep in the tank
- rest 3-4 min btw sets

Find TM in 15min
1 Hang power clean
1 Hang squat clean
1 Hang power clean
1 Hang squat clean