MODERATE WEEK 5/9

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WARM UP sama saliohjelman kanssa

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SNATCH BALANCE + OHS
3[1+2]@90% sn-%, rest between sets 2min

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MUSCLE SNATCH + SNATCH
1x2[2+2]@barbell, 2+2@up to 50% sn-%, rest between sets 2min

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SNATCH
3-4x2@up to 71-76%, rest between sets 2min

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CLEAN + JERK
3-4[1+1]@up to 70-74% jerk-%, rest between sets 2min

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FLOATING SNATCH PULL *full foot
3x3@100% sn-%, rest between sets 2min

muutoin veto tehdään kuin videolla, mutta ei nousta päkiälle asti *full foot/flat foot, paina jalkaa lattiaan
video:

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DEFICIT CLEAN PULL *full foot
2-3x3@95% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä - TEE PERÄJÄLKEEN, HYPPYJÄ KIERROS VÄHEMMIN

3 rounds:

8-10 BACK EXTENSION / REVERSE HYPER
12 ROLL ABS

2 rounds:
10-12 BOX JUMP

Rest as needed