WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

10 x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight
10+10 x BIRD DOG + 10s HOLD last rep
10 x SEATED LEG RAISES OVER OBJECT
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BAND FACEPULL & EXTERNAL ROTATION & PRESS

video: BIRD DOG

video: SEATED LEG RAISES OVER OBJECT

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x GOOD MORNING + BACK SQUAT

3+3 x slowly SNATCH PULL TO HIP + same but with eyes closed

2+2+2+2 x MUSCLE SNATCH + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH THRUSTER

2 x [1+1+1+1+1] x SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

2 x [1+1+1+2+2] x CLEAN + SQUAT JERK + TALL CLEAN + 1+1 PAUSE SPLIT JERK *2 sec pause dip position + 1+1 SPLIT JERK

video: SNATCH PULL TO HIP

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SHOULDER PRESS
3x2@80% of last week RPE10, sp-%, rest btw sets 3min

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SNATCH
2x3@barbell, 4-5x3@up to 80% sn-%, rest btw sets 2min

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SNATCH PULL *full foot
4x1@115% sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES

8x LAT PULLDOWN / PULL UPS *vasta-/myötäote
60s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
8+8x DB ROW
8× REVERSE HYPER

Rest as needed

video: DB ROW 2:09