WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
15 x HIP RAISE with PULLOVER *plate
10 x SPANISH SQUAT
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: SPANISH SQUAT

video: WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL + FRONT SQUAT

3+3 x slowly CLEAN PULL TO HIP + same but with eyes closed

2+2+2+2+4 x
MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

2x[1+1+1+1] x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2x[1+1+1+1] x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

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CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

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BOX JUMP
3x5, rest btw sets 2min

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BACK SQUAT
4x3@up to 75-80%, rest btw sets 2min

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CLEAN PULL *full foot
4x1@100-120% jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR

Rest as needed

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Lauantain JV- JA PK-KISAAJAT:

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x2x[1+1]@barbell, 3x1x[1+1]@50%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 3x1x[1+1[@50%, rest btw sets 2min

SNATCH PULL *full foot
3x2@85%, sn-%, rest btw sets 2min

FRONT SQUAT
2@70%, 1@75% 1@80%, fs-%, rest btw sets 3min

SELKÄÄ & VATSAA