WORKOUT 2

MEDIUM HEAVY WEEK 5/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@73% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@90% jerk-% pal 2min

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FRONT SQUAT + JERK RACK SUPPORT 6-10sec *jerk rack support first rep 70%, before second rep rest 30sec
3+2@up to 70% fs-% pal 3min

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SNATCH PULL *first reps full foot
4x3@90% sn-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~30% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 LYING LEG RAISE
10@DB HAMMER CURL
10@weight BACK RAISE