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

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WARM UP 2 rounds ~15min

5 SIDE PLANK RAISE + ROTATION

3 COSSACK SQUAT + KNEE DIP

30 sec HANDSTAND HOLD

3 INCHWORM ONE LEG PUSH UPS -siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli

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MUSCLE CLEAN + FRONT SQUAT + SOTS PRESS
2[4+4+4]@painotanko/tanko pal 1-2min

HIP CLEAN BALANCE -on the toes & plates
3x5@painotanko/tanko pal 1-2min

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PAUSE CLEAN PULL till power position (pause knee) + CLEAN Below Knee + SPLIT JERK
4[1+1+1]@nousu 65% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
5[2+2+2]@nousu 71%, 2+1+1@76%, 1+1+2@76%, 2-3[1+1+1]@81% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
5[2+2+2]@nousu 71%, 2+1+1@81%, 1+1+2@81%, 2-3[1+1+1]@86-88% pal 2min

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SNATCH PULL till knee + SNATCH PULL till power position + SNATCH PULL full foot
1+1+1@60%, 2[1+1+1]@70%, 2[1+1+1]@80% te-% pal 2-3min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
1+1+1@80%, 2[1+1+1]@90%, 2[1+1+1]@100% pal 2-3min

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ACCESSORIES:
3x6 FLOOR BENCH, DB
3x9-12 ROLL ABS