M1 – OPEN-Season – 7 of 8

WO #1
In 15min-
OH Squat 15@1/2 BW 15@3/4 BW 15@BW

5min Transition

Complete as many rounds and reps as possible in 10 minutes of:
60 Toes to bar
30 Power cleans (145/100#)
15 Muscle Ups

CONDITIONING
Run
6 x 200m Sprint + 200m Jog

WO #2
Block Mid-Thigh Snatch -MTR- 3-2-1-1-1-1-1

Deficit Clean -MTR- 2-2-2-2-2-2-2
**Drop each one.**

Dip + Jerk + Rack Jerk – 7×3+1+1
**Go on third dip.**

10x 2min & ON 2min OFF of:
10 chest-to-bar pull-ups
15 wall-ball shots, 20-lb. ball
20 push-ups

M2 – Weightlifting – 1 of 16

AM
1. Snatch long pull + Snatch push press + Overhead squats –light- 2-3×2+2+2/
2. Power snatch + overhead squat + snatch –light- 3-2-1ea/
**2 sec pause in bottom of each exercise**
3. Push press + jerk behind neck + jerk –light- 3-2-1ea
**5 sec hold in split position**
Jerk dip 3×3/
**2 sec pause in bottom**
4. Snatch 3×60% 3×65% 4×3/70%

Mid-Day
5. Back Squat 3×10/65%
6. Block Snatch (mid-thigh) 5×3/65%
7. Halting Snatch Deadlift (hip) 3×3/80% of snatch
8. RDL –MTR- 5-5-5

PM
9. Block snatch pull + snatch (mid-thigh) 2(1+1)/60% 2(1+1)/65% 2(1+1)/70%
10. Block clean pull + clean (mid-thigh) 2(1+1)/60% 2(1+1)/65% 2(1+1)/70%
11. Clean deadlift to knee + clean pull 2(1+1)/60% 2(1+1)/65% 2(1+1)/70%
12. Overhead Squat 5×3/65%
A) 2x
a1. Weighted GHD 10
a2. Weighted Body Plank 30sec