WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

20 x STEP OH WALKING LUNGES *plate

8-12 x FOREAM PLANK TO DOLPHIN POSE + 12 x SERRATUS WALL SLIDE

12 x STANDING PLATE TWIST

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS - FRONT SQUAT - OHS *jerk grip

5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE

3+3 CLEAN LIFT OFF + CLEAN PULL from POWER POSITION

3+3+3 x JUMP BARBELL from JERK RACK POSITION - dip high *balance & effort from the whole leg & scapula control + JERK DRIVE *full foot + JERK DRIVE *heels up

3+3+3 SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + POWER JERK

3+3 x TALL SQUAT JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2+2 x PRESS TO SPLIT JERK + TALL SPLIT JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

4 x GOOD MORNING SQUAT - SPLIT JERK IN SQUAT *barbell behind the neck, alternating split jerk

4 x CLEAN/JERK GRIP SNATCH

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A) BENCH PRESS
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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B) SPLIT JERK *split both side *rack/blocks
3+3@up to RPE10 *could do 0-1 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~77%, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
3+3@up to RPE10 *could do 0-1 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~77%, rest btw sets 3min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + OHS + HEAVING SNATCH BALANCE
2×[3+3+3+3]@barbell, rest btw sets 1,5min

SNATCH + SNATCH from POWER POSITION
2x[1+2]@barbell, 1+2@up to 73%, rest 1,5min *58-63-68%

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + FRONT SQUAT + PUSH JERK BTN in SPLIT *push jerk both side 2+2
2×[3+3+3+4]@barbell, rest btw sets 1,5min

CLEAN + CLEAN from POWER POSITION + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1+1+1@up to 73% jerk-%, rest 1,5min *58-63-68%

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE10 *could do 0-1 more reps,
then DROP SETS 3x6@-10% *target load of max ~77%, bs-%, rest btw sets 3-4min

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NO SUPERSETS