M2 – Weightlifting – 1 of 16

AM
1. Snatch long pull + Overhead squat + Sots press –light- 2-3×2+2+2/
2. Snatch segment pull (shin, knee, hip, finish) + snatch pull –light- 3x2x(1+1+1+1)/
3. Snatch 3×3/60%
4. Snatch push press + overhead squat –light- 3-2-1ea

Mid-Day
5. Power Clean 5×3/70%
6. Push Press 5×5/70%
7. Push Jerk 5×3/60% of split jerk
8. Jerk behind the neck 5×3/70%

PM
9. Hang power clean (below knee) – 4×3/50% of clean
10. Snatch push press + Overhead squat 3×2+2/65% of snatch
2 rounds of:
1 min jump rope
10 pull-ups
10 push-ups

M1 – OPEN-Season – 7 of 8

WO #1
Snatch Low Pull + Hang below the knees Muscle Snatch -MTR- 5×1+1

EMOM for 10min of:
Power Snatch 10×2/70% of 1RM Sn

10x 1min ON & 1min OFF of:
6 Push Press (155lbs /100lbs)
9 Deadlifts (155lbs /100lbs)
12 Box jumps (24’/20″)

CONDITIONING
Row

1-2min Row
10x 20 seconds hard/40 seconds easy, repeat
500m easy row

WO #2
Snatch Low Pull + Hang below the knees Muscle Snatch -MTR- 5×1+1

EMOM for 10min of:
Power Snatch 10×2/70% of 1RM Sn

10x 1min ON & 1min OFF of:
6 Push Press (155lbs /100lbs)
9 Deadlifts (155lbs /100lbs)
12 Box jumps (24’/20″)