DELOAD-MODERATE WEEK 4/9

---

WARM UP sama saliohjelman kanssa

---

MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[2+2+2+2]@up to 50-55% sn-%, rest between sets 2min

---

BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH *barbell from power position
3-4[1+2]@up to 65-70% sn-%, rest between sets 2min

---

SNATCH PUSH PRESS + OHS
2-3[1+2]@80-85% sn-%, rest between sets 2min

---

SNATCH DEADLIFT
2x4@100% sn-%, rest between sets 2min

---

CLEAN PULL from Above Knee *full foot + TRAP PULL
2-3[4+2]@85% jerk-%, rest between sets 2min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 BACK EXTENSION
12 KNEELING SQUAT
10-12 LOW BOX JUMP

Rest as needed