W/280525 Workout

Spesific Warm Up

Snatch Warm-Up Complex x 3 Rounds (PVC or empty bar):

Snatch Grip Deadlift

Snatch Pull

Hang Muscle Snatch

Overhead Squat

Snatch Balance

Clean & Jerk (4 Rounds):

Front Rack Hold 10 sec (bar)

3 Tall Clean

3 Push Jerk + 3 Split Jerk (PVC/empty)

Weightlifting:

Snatch off Blocks (%65)

3-3-3-3-3

Hang Clean & Jerk( %70-75)

2-2-2-2-2

Barbell Row (%70-75)

12-12-12

Conditioning

3 Rounds for time

10 Hang Power Snatch (42.5/30 kg)

10 Chest-to-Bar Pull-Up

10 Overhead Lunge Steps (same bar)

10 Toes to Bar

100 m Sprint

Time Cap: 16 minutes