MEDIUM HEAVY WEEK 3/8

WARM UP kesto yht. n.15min
1-2 rounds/side
STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWN DOG with 3x CALF raise & TREE LEGGED DD & TIGER CURL & DD w/ TRUNK ROTATION both side & WIDE LEGGED FOLD & COSSACK SQUAT both side & PYRAMID & HALF SPLIT & GARLAND & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

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2x5 FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

5 HIP M ST CL *slowly & FS *3s pause sq pos.

5 HIP CL BAL *slowly & on the toes & 3s pause sq pos. + 5 HIP CL BAL *on the toes & 3s pause sq pos.

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

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MUSCLE STANDING CLEAN + FRONT SQUAT + PAUSE POWER JERK + POWER JERK *2sec pause dip pos.
1+1+1+1@up to 50% jerk-% pal 1min

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BLOCKS CLEAN + FRONT SQUAT + SPLIT JERK *blocks the knee high
2+2+2@up to 70%, 2+1+2@72%, 1+1+1@76%, 2+1+2@74%, 1+1+1@78%, 2+1+2@76% j-% pal 2min

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DEFINIT SNATCH PULL to POWER POSITION + POWER SNATCH + SNATCH
1+1+2@up to 60-70% sn-% pal 2min

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CLEAN PULL slowly down *full foot
2@80%, 2x2@95%, 2x2@105%, 1@110% j-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10+10 STANDING HIP FLEXOR RAISE, KB

20-25 SEATED HIGH ROW, BANDED vastaote

8@79-91% bs-% SUMO DL, BB