WORKOUT 1

MODERATE HEAVY WEEK 6/13

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@58% 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]@68% pal 2min

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BACK SQUAT
2@up to 95% pal 2min

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

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BACK SQUAT JUMP
3x5@up to ~30% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST