. | EXERCISE |
|---|---|
. | ………………………………………………………………………………… |
1. | Muscle Snatch |
2. | Snatch Deadlift + Snatch |
3. | Snatch + H.Snatch + Snatch PP + O. Squat (1) |
4. | Pull-Ups
Push-ups
Air squats
Pull-ups
Kettlebell high swing
Deadlift (2) |
5. | Dips |
WEEK 1 – 5 |
|---|
…………………………………………… |
4x 50-60% |
1+1 X 4 |
1+1+1+1 X 3 |
3
6
9
3
15
(Start w/40kg increase 10-5kg each round) |
3x Max |
(1) Snatch + Hang Snatch + Snatch Push Press + Overhead Squat
(2) As many rounds as possible in 16min.