MODERATE WEEK 1/9

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WARM UP sama saliohjelman kanssa

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MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[3+3+3+3]@up to 40-45% sn-%, rest between sets 2min

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BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH
*barbell from power position
4-5x2[1+2]@65-70% sn-%, rest between sets 2min

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SNATCH PUSH PRESS + OHS
4[1+2]@80-85% sn-%, rest between sets 2min

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SNATCH PULL from Above Knee *full foot + TRAP PULL
2[4+2]@85% sn-%, rest between sets 2min

CLEAN DEADLIFT
2x4@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 BACK RAISE
10 ROLL ABS
8 LOW BOX JUMP

Rest as needed