🎊💃🎉🕺🎊

4 rnds for quality
15 snatch grip ghd hip extension 20/15
15 toes on the plate DBL KB RDL 32/24kg
8m walking lunge 22.5/15kg

3 min DU practice
then 3 x
5 Box Pistol with Leg Lift e/s
8 DB Bent over row e/s
3 depth jumps

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BACK SQUAT
every 3 min
75% x 5
85% x 3
95% x 1+

in 12 min find 3 RTM for
Snatch pull
- can use traps
- tng style
- make sure it looks like snatch pull not a deadlift
-mark 3 of the heaviest lifts

Snatch complex
7x every 90s.
3 pos. snatch
- High hang -> top of the knee -> floor
- tng
-work up to daily max trough out the 7 sets

5 x 7

3 min du practice
then 3 rounds of
5 dbl kb z press
20s. wall facing hs hold
10 banded dead bug

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Push Jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

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

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WARM UP 2 rounds ~15min

3 BEAR & 3x SCAPULA PULL UPS +
BEAR & DOWN DOG to SHOULDER LIFT +
BEAR & DOWN DOG to TOE TAPS

5 HIP AIRPLANE

3 SIDE PLANK CRUNCH

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

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

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POWER SNATCH + SNATCH
2+2@nousu 50%, 2[1+2]@50-55%, 3[1+1]@60-71% te-% pal 2min
SNATCH
2x2@76%, 2@81%, 2x2@86%, 2-3x1@91%

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MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
SN HIGH PULL full foot + SNATCH
-laita korkeaan vetoon +5-10kg enemmän (eri tanko) kuin tempausraudat
2[1+3]@nousu 50%, 4[1+2]@55-71% pal 2min
SNATCH
3x2@76-86%, 2x1@91% pal 2min

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FRONT SQUAT
4x3@50-70%, 4x2@80-85% pal 2-3min

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CLEAN PULL till power position + CLEAN PULL full foot + TRAP PULL
4[3+2+2]@nousu 76-81% ty-% pal 2min
MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
4[3+2+2]@nousu 81-96% pal 2min

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ACCESSORIES:
3x6[1+1] HOLLOW HOLD + RUSSIAN TWIST
3x6-8 ONE LEG RDL, DB

Warm Up
3 minutes cardio machine , add speed each min.
then 27 squats
3x3 reps on each position
Feet together, normal wide, sumo wide
jalkaterien asennot suoraan, ulkokierto,sisäkierto ja joka
asennosta 3 kyykkyä aina. Esim jalat yhdessä varpaat eteen
3 reps, jalat yhdessä jalkaterät ulos 3 reps, jalat yhdessä
sisäkierrossa x 3 reps ja sit asennon leventäminen.
5-10 inchworm with push ups
15-20 ring row

Strenght
Front squat 5x2 reps @80-85% of 1rm. (should have like 1-3 reps in tank)
Push Press 5x2 reps @80-85% of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down on squats , no free landing. Strong / Solid Squats and Pressing
GO new set every 2-3 minutes .

Barbell Work
Power Cleans 1-2-3-4-5-6-7-8-9-10
Thrusters 10-9-8-7-6-5-4-3-2-1
Totally 55 Power Cleans and 55 Thrusters. First round is 1 PC + 10 THRUSTERS, Second 2 PC + 9 THrustrers jne last round 10 pc + 1 thruster
Pause 1 sec at top on each rep of thrusters.
GO ALT TIME WITH PARTNER OR REST ABOUT 30-45sec bwn rounds.
Goal weights 30/42.5 or 25/35kg. We want light weight and fast moving, this is not full effort set but pretty Fun wod.

Gymnastic Skill Workout
3-4 rounds for quality
40-80 double unders or Practise them for 1-2 minutes
10-16 Pistol Squats
12-20 ghd sit ups
10-20m hs walking or 3-5 wall walks
Rest as needed

Cool down
3-5 min light cardio
1-2 min prayer pose
1-2 min russian baby strech
1-2 min cobra to downdog pose

accessory
dips
5, 4, 3, 2, 2
C2B
5, 4, 3, 2, 2
- use weight if possible, if so add 1-3 kg per set / to last week