WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
15 x HIP RAISE with PULLOVER *plate
10 x SPANISH SQUAT
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: SPANISH SQUAT

video: WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL + FRONT SQUAT

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

2+2+2+2+4 x
MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

2x[1+1+1+1] x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2x[1+1+1+1] x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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BACK SQUAT
3x2@80% of last week RPE10, rest btw sets 3-4min

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CLEAN + JERK *split both side
2x2x[1+1]@barbell, 3-4x1x[1+1]@up to 75, 2x2x[1+1]@80% jerk-%, rest btw sets 2min

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

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR
8× PUSH UPS

Rest as needed

video: PENDLAY ROW 0:57

video: HIGH PLANK BANDED HIP FLEXOR