MEDIUM+ WEEK / +MASTERS SM 5/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

5x SPIDER MOUNTAIN CLIMBERGS + 5x GOOD MORNING

5 SIDE STEP PLANK

4x GLUTE BRIDGE with ROTATION + 5x TABLE BRIDGE

5 BANDED SPLIT SQUAT -kuminauha vetää polvea ulkokiertoon

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SNATCH On The Plates
2x3@nousu 50% te-% pal 2min

SNATCH HIGH PULL + HIP SNATCH (no dip) + SN BALANCE
3[2+1+2]@50% te-% pal 2min

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DEFICIT SN HIGH PULL full foot + DEFICIT SNATCH
2[2+2]@50%, 2[1+2]@60%, 2[1+1]@71%, 2[1+1]@76%, (2[1+1]@81%) te-% pal 2min
(*)- jos kuleksii

CLEAN + SPLIT JERK
2+2@50%, 2[1+2]@60%, 1+2@71%, 2+1@71%, 1+2@76% ty-% pal 2min

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MASTERS: 🏋🏻‍♀️🏋🏻‍♂️
SNATCH
3@50%, 2@60%, 2x2@70%, 2@76, 2x1@81%, 2x1@86%, 3x1@91% te-% pal 2min

CLEAN + SPLIT JERK
2+2@50%, 1+2@60%, 1+2@71%, 1+2@76%, 1+2@81%, 3[1+1]@86% ty-% pal 2min

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SNATCH PULL Till Knee + SN PULL Till Power Position + SN HIGH PULL full foot
4[1+1+1]@90% te-% pal 2min

BACK SQUAT
2@50%, 2@60%, 2@70%, 2@80% pal 2min

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ACCESSORIES:
3x5+5 BULGARIAN SPLIT SQUAT, BD/KB
3x8-12 HAND RELEASE PUSH UPS
3x30sec MOUNTAIN CLIMBERG