16. April 2026

Thursday: Week 3 Snatch + C&J

Week 3 – Fokus Snatch (Hang Snatch)

Warm-up Snatch

3 rounds

5 PVC Hang Snatch
3 Overhead Squat

5 Snatch Deadlift

5 Hang Snatch Pulls

5 Hang Muscle Snatch

5 Hip Power Snatch

5 Hang Power Snatch

5 OHS

5 Hang Snatch

Snatch
5×2 Hang Snatch → RPE 8
4×2 Snatch Pull → RPE 8

Warm-up Clean & Jerk

3 Clean Deadlift

3 Clean Pull

3 Muscle Clean
3 Power Clean

3 Push Jerk

Power Clean & Push Jerk
5×2 Clean & Jerk → RPE 8
4×2 Clean Pull → RPE 8