HEAVY WEEK 4/4

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

3 SQUAT JUMP & INCHWORM & PUSH UP

3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

3 WALL WALK

--

3x3 REVERSE PULL, medium grip
3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
3x FS + PP + BS + SJ + SPLT J, both side
2x4 SPLT J, both side

---

POWER SN + SN + SN BAL
3-4[1+1+2]@57-65% pal 2min

--

CL HIGH PULL full foot + CLEAN + SPLIT JERK
3-4[1+1+2]@57-65 ty-% pal 2min

---

BACK SQUAT + 5 BARBELL JUMP@~20% bw
3x3@55-60% pal 3-4min

--

CL HIGH PULL full foot
3x1@100-110% ty-% pal 2min

---

ACCESSORIES 3 rounds

8-12 KNEELING OH EXTENSION, BAND
6+6 SINGLE LEG KB SWAP ~25% bw
8-12 BB OH SIT UP