.
EXERCISE
.
…………….

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