WORKOUT 1

MODERATE HEAVY WEEK 10/13

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@65% 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]@74% pal 2min

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BACK SQUAT + JERK SPRING
3[2+3]@70% pal 2-3min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
10@HIP THRUST