. | EXERCISE |
|---|---|
. | ………………………………………………………………………………… |
1. | Three Position Clean |
2. | Three Position Snatch |
3. | Front Squats (1) |
4. | Rowing Machine + Kettlebell Swing (2) |
5. | Pull-ups |
WEEK 1 – 5 |
|---|
………………………… |
1+1+1×3 |
1+1+1×3 |
3x 60% // 3x 65% 2x 70% // 1x 75% 1x 80% // 1x 80% 1x 80% |
4 Rounds no stop |
3x Max |
(1) 7 set 7 minuts
(2) 500m rowing machine + 30 kb swing 16-24kg