MODERATE-HEAVY WEEK 8/11

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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
2x3@barbell, 1@up to way up 2 kilos below the starting weight, sn-%, rest btw sets 2min, ~88-93%

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TALL CLEAN + SPLIT JERK & PUSH JERKI IN SPLIT *tall flat footed, split both side
2x2x[1+(1+3)]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min, ~80-85%

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%
3@up to 95%, then DROP SETS 3x3@-10%, fs-%, rest btw sets 3min

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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!

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video: SEAL ROW

video: BARBELL BW ROW