Session #3
Power Snatch 15min work to heavy rep @49kg, Full Squat 53KG
Power Snatch
3×1 @85% @43KG
5×1 @80% @40KG
Snatch Grip Hang High Pull 8 sets to Heavy triple @73KG
5R [24sec Hollow Hold + 24sec Shoulder Bridge]
Row 1000m @4:16

Week 1/12 Traditional Oly Cycle

Power Clean – 70% x 3 x 5 @50KG

Power Jerk (% of split jerk) – 60% x 3 x 5 @41KG

Push Press – 70% x 5 x 5 @ 36KG

4 sets; no rest:
2 min Jump Rope Or Rowing
10 pull-ups
10 push-ups

Muscle Snatch 3×3 @25KG

Power Snatch 5×1 @30KG

Power Clean + Power Jerk @ 42KG

3 Rounds (No Break):
10 KB Push press
5 30′ Box Jump

2:52

GHD Leg Raise 3×10