MODERATE-HEAVY WEEK 2/9

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WARM UP sama saliohjelman kanssa

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MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[3+3+3+3]@up to 43-48% sn-%, rest between sets 2min

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BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH
*barbell from power position
3-4x2[1+2]@65-70% sn-%, rest between sets 2min

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SNATCH PUSH PRESS + OHS
5[1+2]@80-85% sn-%, rest between sets 2min

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SNATCH DEADLIFT
3x4@100% sn-%, rest between sets 2min

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CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@90% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-12 BACK EXTENSION
10-12 KNEELING SQUAT
8 LOW BOX JUMP

Rest as needed