WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x HIP RAISE with PULLOVER *plate
15 x BANDED FRONT RAISE
5 x SQUAT JUMPS
15 x HEELS ELEVATED SQUAT *nostolavan reunalla
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: BANDED FRONT RAISE

video: HEELS ELEVATED SQUAT 2:06

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POWER CLEAN + FRONT SQUAT + POWER JERK
1+2+3@up to 70%, jerk-%, rest btw sets 2min

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION *pull full foot
2+2+3@73%, 2x1x[2+2+3]@78%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@65%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%

OR
SNATCH BALANCE + OHS
1-2x1x[3+2]@barbell, 3x1x[3+2]@65%, ohs-%, rest btw sets 2min *up to example 50-55-60%

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2x1x[2+2]@65%, 2+2@70%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
6-10x DB PUSH UP RENEGADE ROW
10x SPANISH SQUAT *bw

Rest as needed

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video: SISSY SQUAT 3:13

video: DB PUSH UP RENEGADE ROW

video: SPANISH SQUAT