MODERATE WEEK 4/15

WARM UP SAMA

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POWER CLEAN + CLEAN BELOW KNEE + FRONT SQUAT + SPLIT JERK
5[1+1+1+2]@61% jerk-% pal 2min

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FRONT SQUAT *warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@66% pal 3-4min

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BLOCK/RACK PINS DEADLIFT below knee
3x3@105% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
10x1@60% *rest for 30 sec between reps

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS
OpenGym

10 HIP THRUST, BB+weight
10 BENT OVER ROW, BB *alavatsa, myötäote
15@weight BACK RAISE