MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

---

WARM UP 2 rounds ~15min

3 BEAR & 3x SCAPULA PULL UPS +
BEAR & DOWN DOG to SHOULDER LIFT +
BEAR & DOWN DOG to TOE TAPS

5 HIP AIRPLANE

3 SIDE PLANK CRUNCH

3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

---

SNATCH BALANCE on toes + OHS
2[3+3]@painotanko/tanko pal 1-2min

---

POWER SNATCH + SNATCH
2+2@nousu 50%, 2[1+2]@50-55%, 3[1+1]@60-71% te-% pal 2min
SNATCH
2x2@76%, 2@81%, 2x2@86%, 2-3x1@91%

--

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
SN HIGH PULL full foot + SNATCH
-laita korkeaan vetoon +5-10kg enemmän (eri tanko) kuin tempausraudat
2[1+3]@nousu 50%, 4[1+2]@55-71% pal 2min
SNATCH
3x2@76-86%, 2x1@91% pal 2min

---

FRONT SQUAT
4x3@50-70%, 4x2@80-85% pal 2-3min

--

CLEAN PULL till power position + CLEAN PULL full foot + TRAP PULL
4[3+2+2]@nousu 76-81% ty-% pal 2min
MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
4[3+2+2]@nousu 81-96% pal 2min

---

ACCESSORIES:
3x6[1+1] HOLLOW HOLD + RUSSIAN TWIST
3x6-8 ONE LEG RDL, DB