WORKOUT 1

MEDIUM LIGHT WEEK 2/13

WARM UP n.15-20min SAMA

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

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SNATCH
2-3x1@58% 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]@68% pal 2min

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BACK SQUAT
3@up to 85% pal 2min

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

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Accessory exercises: 3 rounds (core/bodybuilding)
15 ROMAN CHAIR SIT UP
10@weight REAR DELT FLY
10@weight BACK RAISE