WARM UP n. 15min no shoes

TEE OMAT TAI

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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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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VOI TEHDÄ MAKSIMIT MITÄ ON JÄÄNYT VÄLISTÄ!

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FRONT SQUAT + PUSH PRESS
3x1x[2+4]@up to 50%, jerk-%, rest btw sets 2min

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ASYMMETRICAL SHOULDER PRESS
2-4x1x[4+4]@light weight, rest btw sets 2min, toispuoleinen kuorma

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BACK SQUAT *narrow feet stance
3x8@up to 50%, bs-%, rest btw sets 2min

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PAUSE OHS *2-3sec pause 90° + OHS
2+1@up to 80%, sn-%, rest btw sets 2min

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SUPERSET: quality

2-3 rounds: NO SHOES

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

Rest as needed