WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

5 x each BAND I-Y-T + SNOW ANGEL
10 x SINGLE LEG GLUTE BRIDGE + 10s HOLD last rep
max reps JACK KNIFE CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x OH SPLIT SQUAT

2+2+2+2+2 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK + THRUSTER

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2 x
SNATCH PANDA PULL from HIP + SNATCH from HIP
SNATCH PANDA PULL from KNEE + SNATCH from KNEE
SNATCH PANDA PULL + SNATCH

2 x
CLEAN PANDA PULL from HIP + CLEAN from HIP + 1+1 SPLIT JERK
CLEAN PANDA PULL from KNEE + CLEAN from KNEE + 1+1 SPLIT JERK
CLEAN PANDA PULL + CLEAN + 1+1 SPLIT JERK

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

POWER SNATCH + SNATCH
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@70%, rest btw sets 2min

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POWER CLEAN + POWER JERK
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1[@70%, rest btw sets 2min

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FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

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SNATCH PULL *full foot
2x1@105-110% sn-%, 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 BACK EXTENSION with weight *kuorma yläselän päällä
20x SIT-UPS with ROTATION
8+8x SINGLE LEG GLUTE BRIDGE
8+8x BENCH SIDE CRUNCH *alakäsi suorana

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

SELKÄÄ & VATSAA