MODERATE-HEAVY WEEK 2/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 CRUNCHES with PLATE PULLOVER
6 GOBLET SQUAT *7-10 cm platform under the heels
20sec WALL HANDSTAND HOLD

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MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
3-4[3+3+3]@up to 43-48% sn-%, rest between sets 2min

HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3-4[1+1+2+2]@up to 59-68% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT+ JERK
1+2+2+1@barbell, 2-3[1+2+1+2]@up to 59-68 jerk-%, rest between sets 2min

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BACK SQUAT JUMP
4x3@25% bs-%, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
3[2+3]@68-78% fs-%, rest between sets 3min

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SNATCH PULL from Below Knee *full foot + TRAP PULL
3-4[4+2]@88% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BENT OVER ROW *jerk grip
8+8 DB/BW SIDE SQUAT / COSSACK SQUAT

Rest as needed