WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

5 x each BAND I-Y-T + SNOW ANGEL
10 x SINGLE LEG GLUTE BRIDGE + 10s HOLD last rep
max reps JACK KNIFE CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: BAND I-Y-T + SNOW ANGEL

video: JACK KNIFE CRUNCH

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x OH SPLIT SQUAT

2+2+2+2+2 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK + THRUSTER

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

2 x
SNATCH PANDA PULL from HIP + SNATCH from HIP
SNATCH PANDA PULL from KNEE + SNATCH from KNEE
SNATCH PANDA PULL + SNATCH

2 x
CLEAN PANDA PULL from HIP + CLEAN from HIP + 1+1 SPLIT JERK
CLEAN PANDA PULL from KNEE + CLEAN from KNEE + 1+1 SPLIT JERK
CLEAN PANDA PULL + CLEAN + 1+1 SPLIT JERK

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A) BENCH PRESS
3x2@80% of last week RPE10, rest btw sets 3-4min

B) SPLIT JERK *split both side *rack/blocks
3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

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POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@up to 70%, rest btw sets 2min

POWER CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1[@up to 70%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x2@80% of last week RPE10, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES

8x BACK EXTENSION with weight *kuorma yläselän päällä
20x SIT-UPS with ROTATION
8+8x SINGLE LEG GLUTE BRIDGE
8+8x BENCH SIDE CRUNCH *alakäsi suorana

Rest as needed

video: SIT-UPS with TWIST

video: SINGLE LEG GLUTE BRIDGE

video: BENCH SIDE CRUNCH