Weightlifting

Warm up

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

Weightlifting / Strength:

Snatch

5x Every 1:30min
- 3x Snatch @50 – 60 %

5x Every 1:15min
- 2x Snatch @60 – 75 %

10x Every 1min
1x Snatch @75 – +90 %

C&J warm-up:

- 3x Clean Deadlift
- 3x Clean Pull
- 3x Muscle Clean + Push Press
- 3x Power Clean + Power Jerk

Weightlifting / Strength:

Power Clean + Power Jerk

20-25x Every 45s
1x Power Clean + Power Jerk @75 – +90 %