Weightlifting

Warm up

- 5x Snatch Deadlift
- 5x Snatch Pull
- 5x Muscle Snatch + OHS
- 5x Hip Power Snatch
- 5x Power Snatch
- 5x Hang Snatch

Weightlifting / Strength:

Technik 25min
- 10min Power Snatch
- 15min Snatch

C&J warm-up:

- 3x Clean Deadlift
- 3x Clean Pull
- 3x Muscle Clean + Push Press
- 3x Power Clean + Power Jerk
- 5x Tempo Frontsquats 50X0
- 3x Clean & Jerk

Weightlifting / Strength:

Technik 20min

- Clean & Jerk