Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

MEDIUM WEEK 2/14

WARM UP kesto yht. n.20min
1-2 rounds:

3 x 3 SUPINE TWIST + HAPPY BABY POSE

5 FULL MOON + 5 STANDING TWIST with plate

5-10 COPENHAGEN PLANK LIFT

3 COSSACK SQUAT + 5 SQUAT THORACIC ROTATION with KNEE DIP

--

2x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from abv kn + 3 PWR CL
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL + 1 CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

SN BAL + OHS
4[3+3]@71% sn-% pal 2min

--

SN
4x2@81% pal 2min

---

CL + SPLIT JERK
2[2+1]@65% j-% pal 2min

---

GM HIP HINGE & REAR LUNGE
3[4+4]@RPE8 *2-3 reps reserve pal 2min

--

SN PULL *no floor contact
4x2@81% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

10-15 HIP THRUST, BB+weight
5 CHEST TO BAR CHIN UP with 6 sec negative, vastaote
5+5 1-ARM OH COSSACK SQUAT, BW/DB

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch complex

spend 15 min built up to 75% of 1 RM for

Hang power snatch
+
2 snatch balance

Partner wod:
1. 20.2 - Amrap 20'
Partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3 mins

You go, I go for time:
60-40-20(ladies 48-32-16, mixed 54-36-18cal) Cal Row/ski/bike
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

4x3 @70-80%

2x 2+2 @ 60-70%
2x 1+2 @ 70-80%

2x3 @kohtalainen
2x2 @ +2-5kg

3-4rounds
3-10 strict pull up
10+10 s.l Romanian deadlift

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Pause Front squat
In 12 min built up to daily 3 rep max
4 sec hold at the bottom, NO BOUNCING up

then

3 x 3 @ 75%
rest 2 min b/w sets
4 sec hold at the bottom, NO BOUNCING up

Unbroken Sets For Load:

15-12-9

Rest as Needed Btw Sets.