MEDIUM+ WEEK / +MASTERS SM 5/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

3 INCHWORM ONE LEG PUSH UPS

8x DYNAMIC HALF CHILD POSE +
5x 90/90 HIP LIFT

5 SIDE PLANK RAISE + ROTATION

30 sec HANDSTAND HOLD

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[4+4+4]@painotanko/tanko pal 1-2min

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POWER CLEAN + POWER JERK
3+3@tanko, 2[2+3]@nousu 50%, 2+3@50%, 1+3@60%, 5[1+3]@71%ty-% pal 2min

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SNATCH PUSH PRESS + OHS
2[4+1]@50%, 4+1@60%, 2[3+1]@71%, 3[3+1]@81%, (2+1@91%) te-% pal 2min (*) jos kuleksii

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BLOCKS CLEAN (HIGH) PULL full foot
-above knee T&G
3@81%, 2x3@91%, 3x3@101%, 1-2x3@106% ty-% pal 2min

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ACCESSORIES:
3x20 step ONE HAND OH LUNGE, DB/KB
3x8-12 DIPS
3x8-12 SISSY SQUAT, DB/KB

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean

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7x every 90s.
start at 60%, built up as you go
Clean pull + hang power clean + front squat + clean

4 rounds, each round for time:
30/24cal Row
15 KBS (US) 32/24kg
30 DU
15 Bench Presses @61/43kg

Rest 1:1 btw each round.

Every 1:30 until failure, Max. 18min (12 rounds):
1 Rope Climb 4m, no jump
- Every 3 rounds add 1 Rope Climb
- Score: total reps

500m ski erg
3 rounds
10 kb swing
10 kb push press e/s
10 kb goblet step back lunge

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3 x of
Prone PVC Raise10
30s.
HS hold face to wall 30s
30s rest
Deficit (5cm) Push ups 7
30s rest

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For time
2rnds
50 DU's
25m HS walk

emom 12
M1) 15/ 10 cal row
M2) 6-10 toe to bar

AMRAP 20:

30 Double Unders
100m DB Farmers Carry
30 Double Unders
20 HSPU
30 Double Unders
30m Dumbbell Front Rack Walkin Lunge ( kädet kahvoilla )

2 x 22,5/2 x 15kg

Every 2:00 Until 45 Reps:

18/14 Cal Row
Max Strict HSPU

TC 18 min

Squat snatch 10x3x65%

for time

row 1,500m