WORKOUT 1

LIGHT WEEK 1/13

WARM UP n.15-20min SAMA

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
3[2+1]@up to 40% sn-% pal 2min

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SNATCH
2-3x1@50% pal 2min

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

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CLEAN + JERK
2-3[1+1]@62% pal 2min

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BACK SQUAT
3@up to 76% pal 2min

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RDL *cl grip
4x3@60-70% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30sec SIDE PLANK
6@BB+weigth SEATED GOOD MORNING
8@DB HAMMER CURL