WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x HIP RAISE with PULLOVER *plate
15 x BANDED FRONT RAISE
5 x SQUAT JUMPS
15 x HEELS ELEVATED SQUAT *nostolavan reunalla
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: BANDED FRONT RAISE

video: HEELS ELEVATED SQUAT 2:06

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *jerk grip + 3 x MUSCLE CLEAN
3 x FRONT SQUAT + 3 x SOTS PRESS *kyykyssä punnerrus, oma syvyys
3 x SHOULDER PRESS + 3 x PUSH PRESS
3 x ninja TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x PUSH JERK
3 x TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x POWER JERK *Land “hands and feet together”.

CLEAN HIGH PULL from POWER POSITION + CLEAN 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
CLEAN HIGH PULL from KNEE + CLEAN from KNEE
CLEAN HIGH PULL + CLEAN

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POWER CLEAN + FRONT SQUAT + POWER JERK
4x1x[1+2+3]@up to 50-60%, jerk-%, rest btw sets 2min

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN 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%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@60%, ohs-%, rest btw sets 2min *up to example 50-55%

OR
SNATCH BALANCE + OHS
1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, ohs-%, rest btw sets 2min *up to example 50-55%

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HALF (90°) FRONT SQUAT + FRONT SQUAT
3x1x[2+2]@65%, fs-%, rest btw sets 3min

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video: HALF/PARALLEL FRONT SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
40-60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x SPANISH SQUAT *bw

Rest as needed

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video: SISSY SQUAT 3:13

video: SPANISH SQUAT