MEDIUM WEEK 3/4

WARM UP kesto yht. n.20min
2 rounds:

GOOD MORNING position 5x SHOULDER PUMPING Y+A+I+T with triggerball

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

5-8 DOLPHIN PLANK

3 1x COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

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3x3 REVERSE CL PULL
3x2 SP + 2 PP + 2 SJ + 2 SPLT J
3x M S CL Blw Chst + M S HIP CL + M S CL
3x HIP CL + CL Abv Kn + CL Blw Kn + CL

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SNATCH (~25min)
3x1@93-93+% pal 2min

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CLEAN + SPLIT JERK (~25min)
3[1+1]@93-93+ ty-% pal 2min

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PAUSE CLEAN PULL blw kn, full foot + CLEAN PULL full foot + TRAP PULL
4[3+2+2]@85% ty-% pal 2min

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ACCESSORIES 3 rounds

8-12 PLANK SHOULDER TAP & LEG LIFT
6+6 FRONT RACK BULGARIAN SPLIT SQUAT, BB
10m+10m SUITCASE CARRY 25-50% bw -slowly walk with OTHER HAND 90/90 carry light weight