Part 1-
Pause front squat- 3×3
Front squat- 3-3-3
Part 2-
For time-
400 met run
21 DB snatch
21 DB OH lunge
400 met run
15 DB snatch
15 DB OH lunge
400 met run
9 DB snatch
9 DB OH lunge
Weightlifting-
Session #1 (בבוקס)
Clean segment pull (inch, knees, hips, finish) + Clean pull- 3(1+1) x 4 sets
Clean & jerk- 5 x (3+1)@60-70%
Pause front squat- 5×1- 5 seconds pause in bottom
Snatch balance- 5×3
Session #2 (עצמאית)
Snatch- 2-3 reps up to 60%, after 60% singles to MAX (3-5% increases)
Clean & jerk- 2-3 reps up to 60%, after 60% singles to MAX (3-5% increases)
Pause back squat- 3×3
Back squat- 75% (of pause back squat) 3 sets of 5 reps
Stiff leg deadlift (or romanian)- 4×5
Session #3 (עצמאית)
Power snatch + OHS + Snatch- 5 sets, 2 seconds pause in bottom
Push press + Jerk behind neck + jerk- 5 sets, 5 seconds hold in split
Jerk dip squat- 5×3 @120%
