MODERATE-HEAVY WEEK 2/9

---

WARM UP n. 10min

2 rounds: no shoes

12 BAND SUPERMAN LAT PULLDOWN
10 CRUNCHES + 10 CROSS CRUNCHES
6 SQUAT JUMP
20sec WALL HANDSTAND HOLD

--

video: BAND SUPERMAN LAT PULLDOWN

---

SNATCH HIGH PULL *full foot + SNATCH + SNATCH BALANCE
2[1+2+2]@barbell, 4[1+2+2]@59-68% sn-%, rest between sets 2min

---

CLEAN HIGH PULL *full foot + CLEAN + JERK
1+2+2@barbell, 4[1+2+2]@59-68 jerk-%, rest between sets 2min

---

CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@88% jerk-%, rest between sets 2min

---

SEATED PRESS
3x8@RPE7, (could do 3 more reps), rest between sets 2min *8@rpe7 -- target load of max ~71%

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

6-8 TRICEPS PUSH UPS
10-12 KNEELING SQUAT
10-12 WIDE GRIP BANDED LAT PULLDOWN

Rest as needed