MODERATE-HEAVY WEEK 3/10

---

Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen liike kuin kahdella edellis kerralla.

---

TALL MUSCLE SNATCH + TALL POWER SNATCH + TALL SNATCH + DROP SNATCH + SNATCH SOTS PRESS *tall+drop=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH + SNATCH from ABOVE KNEE + SNATCH SNATCH BALANCE *use straps
1×2× 1+2+2@barbell, 1+2+2@up to 68-72%, sn-%, rest 2min

SNATCH
2-3×2@74-77%, sn-%, rest 2min

---

TALL MUSCLE CLEAN + TALL POWER CLEAN + TALL CLEAN + SHOULDER PRESS + TALL POWER JERK *tall=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

CLEAN + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 1+2+1+2@barbell, 1+2+1+2@up to 68-72%, jerk-%, rest 2min

CLEAN + SPLIT JERK *split both side 1+1
2-3× 2+2@74-77%, jerk-%, rest 2min

---

SNATCH PULL from ABOVE KNEE *use straps
3-4× 5@65-70% sn dl-%, rest 2-3min

---

video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Snatch Balance

video: Tall Muscle Clean

video: Tall Clean

video: Tall Power Jerk

video: Snatch Pull "hang" - videolla Greg tekee puolesta reidestä taikka polvelta - tehdään tältä väliltä :) n. 5cm polven yläpuolelta

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10-12× DB's NEUTRAL grip BENCH PRESS

10-12×/side DB's/KB's GORILLA ROW

40-50× FLUTTER KICKS

--

video: DB Neutral Grip Bench Press

video: DB / KB Gorilla Row

video: Flutter Kicks