STRENGTH PROGRESS 11/13 - MEDIUM-LIGHT WEEK

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WARM UP 2 rounds ~15min

5 + 5 WALL PRESS BIRD DOG

5 + 5 HIP AIRPLANE

8 BRIDGE PRESS, lintti

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SNATCH On The Plates
4x3@nousu 50% pal 2min

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SNATCH + OHS
2[2+1]@60%, 2[1+1]@71% pal 2min

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PAUSE BACK SQUAT 3sec -pause squat position
3@50%, 3x3@60% pal 2-3min

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CLEAN PULL till power position
2x10@91%, 2x8@101%, 2x6@106% pal 3min

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ACCESSORY
3 x 12 LATERAL RAISE
3 x MAX REPS TOES TO BAR / KNEE TO CHEST