MODERATE-HEAVY WEEK 3/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: HALF BLACKBURNS 0:35

---

TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

--

SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% sn-%, rest btw sets 2min

---

TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 2=1+1
2x2x[1+1+2]@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% jerk-%, rest btw sets 2min

---

FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
3@up to 80%, then DROP SETS 4-5x3@-10%, fs-%, rest btw sets 3min

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

---

video: SEAL ROW

video: BARBELL BW ROW