WORKOUT 1

HEAVY WEEK 7/13

WARM UP n.15-20min SAMA

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SNATCH HIGH PULL + HIP SNATCH
1+1@up to 50% sn-% pal 1min

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SNATCH
2-3x1@62% pal 2min

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CLEAN HIGH PULL + HIP CLEAN + JERK
1+1+1@up to 50% jerk-% pal 1min

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CLEAN + JERK
2-3[1+1]@74% pal 2min

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BACK SQUAT
2@up to 98% pal 2min

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RDL *cl grip
3x3@60-70% jerk-% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30 WINDSHIELD WIPER
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE