WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x REVERSE HYPER
5x LOW BOX JUMPS
8+8 x PILATES BICYCLE CRUNCH
8 x OH DUCK WALK *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

video: PILATES BICYCLE CRUNCH 1:40

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *sn grip + 3 x MUSCLE SNATCH
3 x OHS + 3 x PRESS IN SNATCH *kyykyssä punnerrus
3 x PRESSING SNATCH BALANCE + 3 x HEAVING SNATCH BALANCE
3 x ninja SNATCH DROP + 3 x ninja TALL SNATCH *lähtö koko jalkapohja lattiassa -- ninja = no feet
3 x SNATCH DROP + 3 x TALL SNATCH *lähtö koko jalkapohja lattiassa *Land “hands and feet together”.

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
SNATCH HIGH PULL from KNEE + SNATCH from KNEE
SNATCH HIGH PULL + SNATCH

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HIP NINJA POWER SNATCH + HIP SNATCH
2x1x[2+1]@barbell, 4x1x[1+1]@60%, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot, Halting -hold this position for 2-3 seconds before returning the bar to the floor, Pull from PWR POS. hold this position for 2-3 seconds before pull.
3x1x[2+2+3]@73%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, pp-%, rest btw sets 2min *up to example 50-55%

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@65%, bs-%, rest btw sets 3min

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video: HIP SNATCH

video: NINJA POWER SNATCH "power snatch no jump"

video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

12x LAT PULLDOWN WIDE GRIP or PULL / CHIN UPS
12x DB FRENCH PRESS
5+5x DB CURL & PRESS

Rest as needed

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video: DB FRENCH PRESS0:13

video: DB CURL & PRESS