HEAVY WEEK 3/9

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WARM UP n. 10min

2 rounds: no shoes

6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
10 step OH DUCK WALK
20sec WALL HANDSTAND HOLD

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SNATCH PULL from Above knee *full foot + SNATCH Above Knee + OHS
2[1+2+2]@barbell, 3[1+2+1]@up to 68-77%, 3[1+2+1]@72-81% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Above Knee + JERK
1+2+2@barbell, 3[1+1+2]@up to 68-77%, 3[1+1+2]@72-81% jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 LOW BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös ja boksihypyn vastaanotto suorinjaloin
4x5@85-90% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BACK EXTENSION
12-15 RUSSIAN TWIST per side

Rest as needed