WARM UP n. 15min no shoes

TEE OMAT TAI

---

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

---

video: BAND FACEPULL & EXTERNAL ROTATION & PRESS

video: BIRD DOG

video: SEATED LEG RAISES OVER OBJECT

---

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

---

Pystypunnerruksen ja takakyykyn lähestyminen esim.
5@barbell-50%, 3@60-70%, 1@80%->

---

SHOULDER PRESS
3x1@working up to maximum, rest btw sets 3min

---

BACK SQUAT
3x1@working up to maximum, rest btw sets 3-4min