MODERATE-HEAVY WEEK 6/9

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WARM UP n. 10min

2 rounds: no shoes

12 step BEAR CRAWL + 12 step CRAB WALK FORWARD
6+6 WINDMILL with PLATE/KB
12 step OH DUCK WALK with PLATE
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2[1+2+2]@barbell, 3-4[1+2+1]@up to 65-72% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4[1+2+1]@up to 65-72 jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
3x1-2@95-100% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BACK EXTENSION
10 BARBELL/PLATE SIT UP or ROLL ABS

Rest as needed