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Week 12 – 1RM Test

Warm-up Snatch

• 5 Snatch Deadlift

• 5 Snatch High Pull

• 5 Muscle Snatch

• 5 Power Snatch

• 5 Overhead Squat

• 5 Snatch Balance

• 5 Snatch

Strength Snatch

• 3×2 Snatch @70%

• 2×1 Snatch @80%

• 1×1 Snatch @85%

• 1×1 Snatch @90%

• 1×1 Snatch @95%

• 1×1 Snatch @98%

• 1×1 New Personal Best (optional)

Warm-up Clean & Jerk

• 3 Clean Deadlift

• 3 Muscle Clean + Strict Press

• 3 Power Clean + Push Press

• 3 Front Squat

• 3 Clean & Jerk

Strength Clean & Jerk

• 3×2 Clean & Jerk @70%

• 2×1 Clean & Jerk @80%

• 1×1 Clean & Jerk @85%

• 1×1 Clean & Jerk @90%

• 1×1 Clean & Jerk @95%

• 1×1 Clean & Jerk @98%

• 1×1 New Personal Best (optional)