HEAVY+ WEEK 8/10

---

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
3×2@70%, 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 + SPLIT JERK *työnnä joka sarja eripuolelle saksiin
4× 1+1@80%, jerk-%, rest 2min

---

CLEAN PULL *use straps
3×3@85-90% cl dl-%, rest 2-3min

---

video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Tall Muscle Clean

video: Tall Clean

video: Tall Power Jerk

---

---

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