WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

8 COSSACK SQUAT / SIDE SQUAT *alternating

6+6 x CROSS CHOP *plate/db

12 x PLATE PASS for your ABS + 12 x GLUTE BRIDGE *slowly roll back

12 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

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

5+5+5 FRONT SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x SHOULDER PRESS + PUSH PRESS

3+3+3 x SQUAT JERK + OHS + SOTS PRESS *jerk grip

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
CLEAN HIGH PULL from POWER POSITION *full foot +
CLEAN HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE CLEAN from POWER POSITION +
POWER CLEAN from POWER POSITION +
CLEAN from POWER POSITION

3+3 x TALL POWER CLEAN + TALL CLEAN

3+3 x SLOW PULL CLEAN + CLEAN

3 x GOOD MORNING SQUAT - PUSH JERK IN SQUAT *barbell behind the neck

4 x 1+1 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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MUSCLE SNATCH + SNATCH DROP + TALL SNATCH
2x[3+3+3]@barbell, rest btw sets 1,5min

SNATCH
2x3@barbell, 2x3@68% sn-%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + TALL SPLIT JERK *split jerk both side 2+2
2x[3+3+4]@barbell, rest btw sets 1,5min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 2x2x[1+1]@68% jerk-%, rest btw sets 2min

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BACK SQUAT
6@up to RPE10 *could do 0-1 more reps,
then DROP SETS 3x6@-10% *target load of max ~77%, rest btw sets 3-4min

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RDL *jerk grip, no shoes - varpaat suoraan eteenpäin
4x10-12@RPE8 *could do 2-3 more reps, rest btw sets 2min

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NO SUPERSETS