​

Week 7 – Tempo Position

Warm-up Snatch

• 5 Tempo Snatch Deadlift (3 Sek. above the knee)

• 5 Tempo Snatch Pull

• 5 Tempo Muscle Snatch

• 5 Tempo Power Snatch

• 5 Overhead Squat

• 5 Tempo Snatch

Strength Snatch

• 5×2 Tempo Snatch (3 Sek. above Knie) @80%

• 4×3 Snatch Pull @105%

• 3×5 Overhead Squat @75%

Warm-up Clean & Jerk

• 3 Tempo Clean Deadlift (3 Sek.)

• 3 Tempo Muscle Clean + Strict Press

• 3 Tempo Power Clean + Push Press

• 3 Front Squat

• 3 Tempo Clean & Jerk

Strength Clean & Jerk

• 5×2 Tempo Clean & Jerk @80%

• 4×3 Clean Pull @105%

• 3×5 Front Squat @80%