WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

12-16 x GTOH on toes *plate

8-12+8-12 x SCAPULAR W-WALL SLIDE *weight, selkä seinää vasten hidas käsien nosto pään yläpuolelle, kyynärpäät & kämmenselkä pysyy kokoajan seinässä kiinni + LU RAISES with plate/KB

10+5+10+50 x SIDE PLANK CLAMSHELL + PUSH UPS + SIDE PLANK CLAMSHELL + STRAINGHT LEG HUNDRED

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+5 x PAUSE BACK SQUAT *20sec bottom + BACK SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3 x [1+1+1+1+1] x MUSCLE SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3+3+3 x TALL POWER SNATCH + TALL SNATCH + DIP SNATCH

2 x [1+1+1] x SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH

4 x [1+1] x SPLIT CLEAN + PRESS FROM SPLIT *alternating

---

SHOULDER PRESS
4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, sp-%, rest btw sets 3min

---

POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@55-60%, rest btw sets 2min

---

POWER CLEAN + POWER CLEAN 90° + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x2x[1+1+1]@55-60%, rest btw sets 2min

---

DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
6x1@75%, rest btw sets 75sec *work 10s + rest 75s

---

NO SUPERSETS