MODERATE-HEAVY WEEK 9/11

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MUSCLE SNATCH + OHS + TALL SNATCH HIGH PULL + DIP SNATCH *high pull flat footed - elbows ups
2x2x[1+1+3+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@up to 70%, 2x2@75%, 1@80%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
2+4@barbell, 2+4@up to 98%, then DROP SETS 3x1x[2+4]@-10%, sp-%, rest btw sets 2min

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BACK SQUAT
3x1@80%, bs-%, rest btw sets 3min

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SNATCH PULL *full foot, use straps
3x2@85%, sn-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: TALL SNATCH HIGH PULL

video: DIP SNATCH

video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48