M2 – Weightlifting – 1 of 16

AM
1. Push press + Jerk behind neck + Press behind neck in split position –light- 3-2-1ea
2. Power clean + front squat + clean + jerk –light- 3-2-1ea
**3 sec pause in split**
3. Hang snatch high-pull, flat footed –light- 3-3-3-3
4. Front squat 3×4/65%

Mid-Day
5. Block (or hang) Clean (mid-thigh) 5×3/65%
6. Clean & Jerk 3+1/60% 3+1/65% 4×3+1/70%
7. Pause back squat 2×5/65% 4×5/70%
8. Halting Clean Deadlift 3×3/80% of clean

PM
9. Block snatch pull + snatch (below knee) 2x2x1ea/65% 3x2x1ea/70% 2x2x1ea/75%
10. Block clean pull + clean (below knee) 2x2x1ea/65% 3x2x1ea/70% 2x2x1ea/75%
11. Snatch deadlift to knee + snatch pull 3×3+1/65% 2×3+1/70% of snatch
A) 3x
a1. Back extension (5 sec pause in top) x near max reps
a2. Standing plate twist x 10/side

M1 – OPEN-Season – 7 of 8

WO #1
In 30-35min Not for Time of:
20 Unbroken Double Under
30 Strict ring dips
40 Unbroken Double Under
30 Strict pull-ups
60 Unbroken Double Under
30 Strict Handstand push-ups
80 Unbroken Double Under

CONDITIONING
Bike

40min Ride
1min Hard + 3min Easy

WO #2
Pressing Snatch Balance -MTR/light- 1-1-1-1-1

Heaving Snatch Balance -MTR- 1-1-1-1-1
**Feet up down ok, in out not ok.**

5 Rounds
50m 4 KB Carry
50mSled Drag
10m Fat Bar OH Waliking Lunges
5-15 Fat Bar Pull Ups