MEDIUM WEEK / +MASTERS SM 2/6 🏋🏻‍♀️🏋🏻‍♂️

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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

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LEG EXTENSION (bw for-&backw.+3xbounce) + HIP MUSCLE SQUAT SNATCH
3x2[1+1]@painotanko/tanko pal 1-2min

SNATCH DEADLIFT with pause 5-10sec + SNATCH Above Knee
3x3@painotanko/tanko pal 2min

MUSCLE SNATCH + SNATCH BALANCE
3[4+4]@painotanko/tanko pal 2min

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POWER SNATCH + SNATCH
2[2+2]@nousu 50%, 8x2[2+1]@60-76% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
2[2+2]@nousu 50%, 6x2[2+1]@60-76%, 1-2[1+1]@81% pal 2min

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BOX JUMP 4x5 pal 2min

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BOX BACK SQUAT 90°
2x3@nousu 45-50%
female: 3@60-70%, 3x3@75-85%, 1@80-90% pal 2-3
male: 3@55-65, 3x3@70-80%, 1@75-85% pal 2-3