Back squat 3 x 2 + 3 x 4

• heavy doubles, not max
• in the set of fours, use more weight than on Dec 23rd

Every 1:30

Goal is to add weight every week or start @ 50% of 1RM Back Squat

4 x

1) 4 x Front Squat
2) 6 x Back Squat
3) 8 x Front Rack Lunge

5 Pull ups
10 Push ups
15 Abmat sit ups

For quality with high intensity. So keep the intensity as high as possible with perfect quality reps.

(Halting clean deadlift + Squat clean + Split jerk)
Rest 3 minutes
Three minutes time to find your max weight 2-position C&J (From the
floor and below the knee)

Deadlift, 65% max

12 - 12 - 12

YGIG

1min ON / 30sec OFF

100 Burpee
100 DB Snatch 15/10kg
100 T2B
100 1xKB C&J 16/12kg
200 DU
100 KB Swing 16/12kg

TC 35min

Find your 2 rm snatch with perfect technique in 15min.

Re grip is ok.

Post only the last 4 sets.

Find your 5 RM in 15 min

Find max in 15min of:

Snatch + Hang Snatch (no dropping)

AHAFA and FULL RANGE OF MOTION

WEIGHTLIFTING (3/3)

Squat Snatch Double. Drop and Go. Every 90-120sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+ to 5

Add 2,5-5% compared to last week.