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

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WARM UP 2 rounds ~15min

10 REVERSE CRUNCH

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

5× HIP AIRPLANE + 5× OH REVERSE LUNGE

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

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

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SNATCH
3x3@tanko, 2-3x3@nousu 50%, 2x3@50%, 3x1@60-65%, 2x1@71-76%, 2x1@76-81% pal 2min

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CLEAN + SPLIT JERK
3[2+2]@tanko, 2-3[2+2]@nousu 50%, 2+2@50%, 1+1@60%, 2[1+1]@71%, 2[1+1]@76-81%, 2[1+1]@86-91% pal 2min

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BACK SQUAT
2x3@50% pal 2-3min

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ACCESSORIES:
3x8-12 GOOD MORNING, BB
3xMAX REPS PULL UPS
3x30sec SPLIT JUMP