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COMPETITION - Fr 20.08.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.


Lifting and Conditioning

1. Snatch

A. 5×1 High Hang Power Snatch

B. 4×1 Hang Power Snatch

C. 3×1 Low Hang Power Snatch

*Work up to a heavy rep (Not 1RM!)


2. Clean Jerk

5 Sets of:

1 Power Cleans + 1 Push Jerk

*Work up to a heavy rep (Not 1RM!)


3. Strength

A. Heavy 2-rep Front Squat

B. 3×10 Back Squats, across

C. 3×2 Pausing Clean Pulls

3sec pause below the knees

*Drop from the top

*No touch and go

4. Conditioning

6 Rounds for time of:

5 Strict Press, 70-57% 1RM

20/15 cal Row

25 Abmat Sit ups

Rest 1 min

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