MODERATE-HEAVY WEEK 6/10

---

WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH +
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
6 DROP to SPLIT *unweighted
12 SHOULDER TAP IN PIKE

---

video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: BANDED SIDE STEP

video: PLANK with banded HIP FLEXOR

video: DROP to SPLIT

video: SHOULDER TAP IN PIKE

---

NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2+1@barbell, 2+1@50%, 2+1@60%, 2+1@70% rest btw sets 2min

SNATCH
1@up to 95%, rest btw sets 2min

---

NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
1-2[2+2+2]@barbell, rest btw sets 1min

video: JERK DRIVE

NINJA CLEAN + CLEAN + JERK
1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, rest btw sets 2min

CLEAN + JERK
1+1@74%, rest btw sets 2min

---

FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
3@up to 75-80%, rest btw sets 2min

---

SNATCH PULL *full foot
2x1@110-115% sn-%, rest btw sets 2min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

5 PENDLAY ROW *barbell + weight
6 HIP THRUST *barbell + weight
5+5 DB L SEATED PRESS / BENCH SEATED PRESS
6@~64-70% bw LAT PULLDOWN *lapiokahva

Rest as needed