MODERATE-HEAVY WEEK 6/9

---

WARM UP n. 10min

2 rounds: no shoes

12+12 step 1-ARM OH WALKING LUNGE with DB/KB
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

---

SNATCH
2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

---

CLEAN + JERK
2x2[1+1]@barbell, 3[1+1]@up to 70, 2x2[1+1]@75% jerk-%, rest between sets 2min

---

DEFICIT CLEAN PULL *full foot + TRAP PULL
3[3+2]@90% jerk-%, rest between sets 2min

---

SEATED PRESS
3x6@RPE8, (could do 2 more reps), rest between sets 2min
*6@rpe8 -- target load of max ~79%

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 CHIN UPS *vastaote / 12-16 cable LAT PULL DOWN
12-15 BSS each leg *Bulgarian Split Squat
10-12 SEATED LOW ROW *cable

Rest as needed