MODERATE WEEK 1/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
4-5[3+3+3+3]@up to 40-45% jerk-%, rest between sets 2min

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BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
*barbell from power position
3-4x2[1+2+1]@63-68% jerk-%, rest between sets 2min

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BACK SQUAT
4x8@RPE7 (could do 3 more reps), rest between sets 3-4min
*8@rpe7 -- target load of max ~71%

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SNATCH PULL *full foot
2-3x2@105% sn-%, rest between sets 2min

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SEATED PRESS
2x8@RPE7, (could do 3 more reps), rest between sets 2min
*8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 PULL UPS *myötäote
12 DIP / BENCH DIP
12-15 BSS each leg *Bulgarian Split Squat

Rest as needed