WARM UP n. 15min no shoes

TEE OMAT TAI

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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VOI TEHDÄ MAKSIMIT MITÄ ON JÄÄNYT VÄLISTÄ!

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MUSCLE SNATCH *jerk grip
2-4x8@light weight, rest btw sets 2min

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ASYMMETRICAL HANGING WEIGHTED OHS *banded, toispuoleinen kuorma
2-4x1x[4+4]@light weight, rest btw sets 2min

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RDL *jerk grip
3x8@RPE7 *could do 3-4 more reps, rest btw sets 2min

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ASYMMETRICAL DEADLIFT
2-4x1x[4+4]@RPE7 *could do 3-4 more reps, rest btw sets 2min, toispuoleinen kuorma

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PAUSE FRONT SQUAT *2-3sec bottom + FRONT SQUAT
2+2@up to 70%, fs-%, rest btw sets 3min

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SUPERSET: quality

2-3 rounds: NO SHOES

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