WORKOUT 2

LIGHT WEEK 1/13

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@60% 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]@70% jerk-% pal 2min

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FRONT + BACK SQUAT
3+2@up to 70% fs-% pal 3min

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SNATCH HIGH PULL slowly down *first reps full foot
4x3@70% sn-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~20% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)
10 HANGING KNEE RAISE
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE