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EXERCISE
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…………….

1.

Snatch-Pull (1)



2.



Snatch deadlift
3.
Snatch Pull from Box (2)
4.
Pull-ups
5.
Stong row
WEEK 1
WEEK 2
WEEK 3
WEEK 4
…………………………………
…………………………………
…………………………………
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2×2 50%
2×2 60%
2×2 65%
2×2 55%
2×2 65%
3×1 70%
2×2 55%
2×2 65%
3×1 70%
1×2 55%
1×2 65%
4×2 70%
1x 8 70% 1x 8 80% 1x 8 90% 1x 6 100% 1x 4 110% 1x 10 70%
1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 1x 4 115% 1x 10 75%
1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 1x 4 115% 1x 10 75%
1x 8 75% 1x 8 85% 1x 8 95% 1x 6 110% 3x 4 115% 1x 10 75%
3x 5 110%
3x 5 110%
3x 5 110%
3x 5 110%
3x 10
3x 10
3x 10
3x Max
3x 8
3x 8
3x 8
3x 8

(1) Snatch-Pull + Snatch + Hang snatch + Snatch Balance 2x in each set
(2) 110% of your snatch