1.weightlifting warm up:
good morning :
5×40%
5×50%
5×60%
snatch balance:
3×50%
3×60%
3×70%
% from 1rm snatch
2.weightlifiting session:
snatch:
for 12 min , every 2 min perform :
2reps of snatch with 75-85% from your 1rm snatch
rest 3 min
clean & jerk
power clean + squat clean + front squat +jerk
1+1+2+1×60%
1+1+2+1×70%
squat clean+front squat+jerk
1+2+1×80%-90%x2
% from 1rm c&j
3. 10 min emom
odd: 6-10 chest to bar
even: 6-10 hspu
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