LIGHT-MEDIUM WEEK 2/4

WARM UP kesto yht. n.20min
2 rounds:

GOOD MORNING position 5x SHOULDER PUMPING Y+A+I+T with triggerball

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

5-8 DOLPHIN PLANK

3 1x COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

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3x3 REVERSE CL PULL
3x2 SP + 2 PP + 2 SJ + 2 SPLT J
3x M S CL Blw Chst + M S HIP CL + M S CL
3x HIP CL + CL Abv Kn + CL Blw Kn + CL

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SN HIGH PULL full foot + SN + SN DROP
4[1+2+2]@57-65% pal 2min

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CL HIGH PULL full foot + CL + SPLIT JERK
4[1+2+2]@57-65 ty-% pal 2min

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BROAD JUMP 4x1 pal 2min

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PAUSE CLEAN PULL blw kn, full foot + CLEAN PULL full foot + TRAP PULL
4[3+2+2]@77% ty-% pal 2min

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ACCESSORIES 3 rounds

8-12 PLANK SHOULDER TAP & LEG LIFT
6+6 FRONT RACK BULGARIAN SPLIT SQUAT, BB
20m+20m SUITCASE CARRY 25-50% bw -slowly walk with OTHER HAND 90/90 carry light weight