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30. Juni 2026

Thursday: Snatch & Clean & Jerk

Week 1


Warm-up Snatch

  • 5 Snatch Deadlift

  • 5 Snatch High Pull

  • 5 Muscle Snatch

  • 5 Hip Power Snatch

  • 5 Overhead Squat

  • 5 Snatch Balance

  • 5 Snatch

Strength Snatch

  • 5×3 Snatch @65%

  • 4×3 Snatch Pull @90%

  • 3×5 Overhead Squat @60%

Warm-up Clean & Jerk

  • 5 Clean Deadlift

  • 5 Muscle Clean

  • 5 Front Squat

  • 5 Push Press

  • 5 Split Jerk Footwork

  • 5 Clean & Jerk

Strength Clean & Jerk

  • 5×3 Clean & Jerk @65%

  • 4×3 Clean Pull @90%

  • 3×5 Front Squat @65%

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