TÄLLÄ VIIKOLLA ON MAHDOLLISUUS OTTAA MAKSIMIT, JOS JOKIN JÄI EDELLIS VIIKOILTA VÄLIIN! 😎💪🏻

---

LIGHT WEEK / +MASTERS SM 1/6 🏋🏻‍♀️🏋🏻‍♂️

---

WARM UP 2 rounds ~15min

2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

5 PLANK SHOULDER TAP

8x DYNAMIC HALF CHILD POSE +
5x 90/90 HIP LIFT

3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

---

REVERSE SNATCH PULL
3x3@keppi/painotanko pal 1-2 min

MUSCLE SQUAT SNATCH Below Chest
2x3@painotanko/tanko pal 1-2min

SNATCH TURNOVER
2x3@painotanko/tanko pal 1-2min

MUSCLE SQUAT HIP SNATCH
2x3@painotanko/tanko pal 1-2min

MUSCLE SQUAT SNATCH Below Knee
2x3@kevyt pal 2min

---

NINJA SNATCH
5x3@nousu 50-65% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
5x3@nousu 73-76% pal 2min

---

POWER CLEAN + SQUAT JERK
5[1+3]@nousu 50-65% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
POWER CLEAN + SQUAT JERK + SPLIT JERK
-liikkeet heti peräjälkeen
5[1+2+1]@ nousu 50-71% pal 2min

---

BACK SQUAT + SQUATER SQUAT
4-6[3+3]@kevyt (~45-60%) pal 2-3min

OHS PAUSE 3 sec -pohjassa (sn grip)
3-4x3@50-60% te-% pal 2min