MODERATE WEEK 4/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

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2x 5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
4[3+3]@70% sn-% pal 2min

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SNATCH
4x2@80% pal 2min

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CLEAN + SPLIT JERK
4[1+1]@75-80% pal 2min

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CLEAN LIFT OFF + CLEAN PULL to HIP + CLEAN PULL
4[2+3+1]@68% jerk-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

15 T-BAR ROW
3x 5 GHD SIT UP + 10 RUSSIAN TWIST
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
10 PULL UP