LIGHT-MEDIUM+ WEEK / +MASTERS SM 4/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

5x SPIDER MOUNTAIN CLIMBERGS + 5x GOOD MORNING

5 SIDE STEP PLANK

4x GLUTE BRIDGE with ROTATION + 5x TABLE BRIDGE

5 BANDED SPLIT SQUAT -kuminauha vetää polvea ulkokiertoon

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MUSCLE SNATCH + OHS + SOTS PRESS
2[4+4+4]@painotanko/tanko pal 1-2min

HIP SNATCH BALANCE -on the toes & plates + OHS
3[5+2]@painotanko/tanko pal 1-2min

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SNATCH + SNATCH BALANCE + OHS
3-4[1+1+1]@painotanko/tanko pal 2min

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SNATCH + SNATCH Below Knee + OHS
1+1+2@nousu 50%, 6[1+1+1]@60-76% pal 2min

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MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
SNATCH + OHS
2+2@nousu 50%, 1+2@60%, 2+1@71%, 1+2@76%, 3[1+1]@81% pal 2min

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POWER CLEAN + SQUAT JERK + HIP CLEAN + SPLIT JERK molemmat puolet
-liikkeet HETI peräjälkeen
4[1+1+1+1]@tanko pal 2min

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KEHONHUOLTOA LOPPUAIKA!