MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

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

HIP CLEAN BALANCE -on the toes & plates + OHS
3[5+2]@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% pal 2min

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SNATCH HIGH PULL full foot
3@70%, 3x3@80% te-% pal 2-3min

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ACCESSORIES:
3x6-10 LAT PULLDOWNS
3x8 HYPEREXTENSION
3x8+8 ONE LEG HIP THRUST + PUMPING -yhden jalan lantion nosto, pidä vapaa jalka koukussa tai suorana lantion päällä, loppuun terävät ojennukset -pidä lantio suorana, älä anna kallistua sivulle liikkeen aikana