WORKOUT 1

MEDIUM WEEK 9/13

WARM UP n.15-20min SAMA

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SNATCH from POWER POSITION
3x1@up to 50% sn-% pal 1min

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SNATCH
2-3x1@58% pal 2min

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CLEAN from POWER POSITION + JERK
3[1+1]@up to 50% jerk-% pal 1min

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CLEAN + JERK
2-3[1+1]@68% pal 2min

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BACK SQUAT + JERK SPRING
3[2+3]@80% pal 2-3min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30@weight CROSS-CHOP
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE