Part 1-
5 Super sets of-
10 Australian pull ups
+
10 Glute bridge press
Part 2-
5 RFT-
200metrun
18 KBS- American
10-8-6-4-2 Strict weighted (med ball) pull ups- 10/6kg
Weightlifting-
Session #1
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- 80% (of pause back squat) 3 sets of 5 reps
Stiff leg deadlift (or romanian)- 4×5
Session #2
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 @123%
Jump squat- 3×3 @25% of back squat
Session #3
1) Snatch segment pull (inch, knees, hip, finish) + Snatch pull- 1+1 – 4 sets
2) Squat Snatch- 5×3 @70% – התמקדו במהירות!!!!!!
3) Snatch push press + OHS- 3+1 x5
