MODERATE-HEAVY WEEK 3/10

---

WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6+6 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION
6+6 BIRD DOG w/ banded
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

---

video: DOWNWARD DOG with TOE TOUCH both side

THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: BIRD DOG w/ banded

---

MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
1+2@barbell, 1+2@50-55%, 2-3[1+2]@62%, rest btw sets 2min

---

MUSCLE CLEAN + TALL CLEAN + JERK *split jerk both side 1+1
2[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
1+2+2@barbell, 1+2+2@50-55%, 1+2+2@60-65%, 2-3x2[1+1+1]@74%, rest btw sets 2min

---

PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

BACK SQUAT
2x3@90%, rest btw sets 2min

---

RDL - NO SHOES! *sn grip - jalkaterät suoraan eteenpäin
3x3@83-88% sn-%, rest btw sets 2min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-15 ROMAN CHAIR SIT UP
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed