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

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WARM UP 2 rounds ~15min

3 BEAR & 3x SCAPULA PULL UPS +
BEAR & DOWN DOG to SHOULDER LIFT +
BEAR & DOWN DOG to TOE TAPS

5 HIP AIRPLANE

3 SIDE PLANK CRUNCH

3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

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SNATCH PRESS + SNATCH DROP + OHS 3sec pause squat position
3[2+1+2]@painotanko/tanko pal 1-2min

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SNATCH PUSH PRESS + OHS
2[3+3]@nousu 50%, 4[3+1]@55-80%, 2[2+1]@90-95%, (2[1+1]@MAX) te-% pal 2min
(*)- jos kuleksi

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
3+1@58%, 3+1@63%, 3+1@68%, 3+1@73%, 3+1@78%, 3+1@83%, 2+1@88%, 1+1@93%, 1+1@98%, 1+1@103% pal 2min

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CLEAN PULL slowly down
2@80%, 2x2@95%, 2x2@105%, 1@110% pal 2min

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FRONT SQUAT
4@30%, 4@50%, 2x4@70%, 2x3@80%, 2x2@85%, 1@90% pal 2-3min

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ACCESSORIES:
2x6[1+1] HOLLOW HOLD + RUSSIAN TWIST
2x6-8 ONE LEG RDL, DB