MODERATE WEEK 5/9

---

WARM UP n. 10min

2 rounds: no shoes

12 step BEAR CRAWL + 12 step CRAB WALK FORWARD
6+6 WINDMILL with PLATE/KB
12 step OH DUCK WALK with PLATE
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

---

video: BEAR CRAWL

video: CRAB WALK

---

SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2[1+2+2]@barbell, 3-4[1+2+1]@up to 57-61% sn-%, rest between sets 2min

---

CLEAN PULL *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4[1+2+1]@up to 57-61 jerk-% , rest between sets 2min

---

BOX BACK SQUAT *90° + 5 BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
4x3@90-95% rest between sets 3-4min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 JEFFERSON CURL *bb
12 HANGING LEG/KNEE RAISES

Rest as needed