- Back Squat: 5 x 5 @ 80%
- Block (or hang) Clean (knee): 2 x 3 @ 70%, 3 x 3 @ 75%
- Clean Pull on Riser: 2 x 3 @ 90% (of clean), 2 x 3 @ 95%
- Push Press: 3 x 4 @ 80%, 1 x 3 @ 85%
Beginner
- Warm-up series: 2 sn pull + 2 sn push press (behind the neck) + 2 overhead squats x 4 sets
- Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
- Jerk dip squat - 4 x 3
Beginner
- Warm-up series: 2 sn pull + 2 sn push press (behind the neck) + 2 overhead squats x 4 sets
- Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
- Jerk dip squat - 4 x 3
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| Nelda |
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