WORKOUT 1

MEDIUM WEEK 3/13

WARM UP n.15-20min SAMA

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PAUSE SNATCH PULL + SNATCH *pause floor 2cm + knee + power position
2+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@62% pal 2min

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PAUSE CLEAN PULL + CLEAN + JERK *pause floor 2cm + knee + power position
1+1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
2-3[1+1]@71% pal 2min

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BACK SQUAT
3@up to 90% pal 2min

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

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Accessory exercises: 3 rounds (core/bodybuilding)

30sec REVERSE PLANK
15-30 HANGING LEG RAISE w/ TWIST
15-30 DEAD BUG