A) Warm up. (Pairs) 3 sets of: 1 mu clean + 5 strict press (40-45-50/25-30-35 kg) – A: mu + sp – B: weighted plank hold (25/15 kg) B) Strength/ Basic: deficit DL (1 plate of 25 kg) – 5 (50% of 1RM) – 2*3 (60% of 1 RM) – 2*2 (70% of...

  A) Warm up/Accessory (pairs). 2 sets of: – A: S1: 20 db’s push press (2*20/2*12,5 kg) S2: 20 db’s push jerk (2*25/2*17,5 kg) – B: amrap of BS tempo (23x) *W: S1: 35/25 kg S2: 45/35 kg B) Snatch 1 B.1) Snatch balance. 7′ to stablish a heavy 1 rep B.2) Pull snatch....

“Floating position” A) W. Up/ Technique. (Pairs) complete A.1 + A.2 (focus on technique): A.1) Floating power snatch: – A: 8-4-6 (30-35-40/15-20-25 kg) – B: single arm hang kb snatch A.2) (No feet movement) squat snatch: – A: 4-6-8 (40-35-30/25-20-15 kg) – B: single arm hang kb power clean and press B) Complex: snatch...

“Fast, explosive” A) W. Up: technique and mobility (Pairs) Cft: – A: 5-4-3-2-3-4-5 hang mu snatch *Weight: • Male:30-35-40-45-40-35-30 kg • Female: 15-20-25-30-25-20-15 kg – B: single kb OHS hold (change hand each set) *A starts when B is in squat position B) Snatch. 3 sets of: 5 hang squat snatch (70-75%) *Active rest:...