Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
ALTERNATING FRONT RACK ELBOW ROTATIONS
BACK RACK ELBOW ROTATIONS
TALL MUSCLE CLEAN *elbows slightly back and up
FRONT SQUAT *stable and controlled, elbows up

Round 2:
TALL CLEAN HIGH PULL**elbows slightly back and up
TALL POWER CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up

Round 3:
TALL MUSCLE SQUAT CLEAN *slow
TALL CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up
SOTS PRESS

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@25%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, bs-%, rest 2-3min

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EMOM20 *work 0:45, 4 rounds
1: Alternating DB Goblet Curtsy Squat
2: Pilates Teaser / Alternating Pilates Single Leg Teaser
3: Alternating Cross Body DB Muscle Clean
4: Alternating Single Arm Devil's Press
5: Rest

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video: front rack elbow rotations

video: back rack elbow rotations

video: Alternating DB Goblet Curtsy Squat

video: Pilates Teaser / Pilates Single Leg Teaser

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video: Alternating Cross Body DB Muscle Clean

video: Alternating Single Arm Devil's Press