LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

1-2 rounds: Snatch (Sn) grip
3 x Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed
3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn Below Knee]
3 x [Muscle Sn In Squat + Sots Press + Sn Drop]
3 x [Sn High Pull 2s Stop Above Knee + Sn Above Knee + OHS]

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SNATCH PUSH PRESS + SNATCH BALANCE
3x1[2+2]@tanko pal 1min

MUSCLE SNATCH + SNATCH DROP
3x2[1+2]@nousu 50% te-% pal 2min

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SNATCH
2x2@nousu 70%, 2@76%, 2@81%, 1@86%, 1@91%, 1@86%, 1@91% pal. 2min

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ETUKYYKKY (pohjassa tupla pomppu)
4@55%, 4@65%, 3x3@70% pal 2min

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CLEAN PULL hidas palautus
2x4@80%, 3x3@90% ty-% pal 2min

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OHEISHARJOITTEET 2 kierrosta
8+8 KULMASOUTU LANKUSSA, yläkroppa korokkeella, DB
10+10 BULGARIAN SPLIT SQUAT
10+10 WINDMILL, DB/KB/PL

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA