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16. Juli 2026

Thursday: Week 3 Pause Snatch & Hang Clean & Jerk

Week 3 – Pause Position


Warm-up Snatch

  • 5 Snatch Deadlift

  • 5 Snatch High Pull

  • 5 Pause Muscle Snatch

  • 5 Pause Power Snatch

  • 5 Overhead Squat

  • 5 Pause Snatch


Strength Snatch

  • 5×3 Pause Snatch (2 Sek. above the knee) @70%

  • 4×3 Snatch Pull @95%

  • 3×5 Snatch Balance @65%

Warm-up Clean & Jerk

  • 3 Clean Deadlift

  • 3 Pause Muscle Clean + Strict Press

  • 3 Pause Power Clean + Push Press

  • 3 Frontsquat

  • 3 Pause Clean & Jerk

Strength Clean & Jerk

  • 5×3 Pause Power Clean & Jerk (2 Sek. above the knee) @70%

  • 4×3 Clean Pull @95%

  • 3×5 Pause Front Squat @70% (2 Sek. in the bottom pos.)

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