WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10-15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side +
10m&10m BOTTOMS UP KB CARRY

20 x HIP RAISE with PULLOVER *plate/KB/DB +
20 x GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

50 x STANDING PLATE TWIST

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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video: Banded Shoulder External Rotation

video: Banded Shoulder Internal Rotation

video: BOTTOMS UP KB CARRY

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + FRONT SQUAT

3+3+3 x
FLOATING HALTING CLEAN DEADLIFT *holding hip position for 2-3 seconds +
CLEAN HIGH PULL from BELOW KNEE *full foot +
CLEAN HIGH PULL from MID-THIGHS *full foot

3+3+3+6 x
MUSCLE CLEAN + SHOULDER PRESS + PUSH PRESS + TALL SPLIT JERK *3+3

3x[1+1+1+1+1+1] x
TALL POWER SNATCH + TALL SNATCH + POWER SNATCH BELOW KNEE + SNATCH BELOW KNEE + POWER SNATCH + SNATCH

3x[1+1+1+1+1+1] x
TALL POWER CLEAN + TALL CLEAN + POWER CLEAN BELOW KNEE + CLEAN BELOW KNEE + POWER CLEAN + CLEAN

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BACK SQUAT
2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%
*target load of max ~85%, rest btw sets 3-4min

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 1x2x[1+2]@55-60%, 1+2@60-65%, 1x2x[1+2]@55-60% sn-%, rest btw sets 2min

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CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1x2x[1+1+1]@55-60%, 1+1+1@60-65%, 1x2x[1+1+1]@55-60% jerk-%, rest btw sets 2min

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SNATCH PULL *full foot
4x3@95-100% sn-%, rest btw sets 2min

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NO SUPERSETS