M2 – Weightlifting – 1 of 16

AM
1. Clean long pull + Front squat + Clean Sots press –light- 2-3×2+2+2/
2. Clean segment pull (1”, knee, hip, finish) + clean pull –light- 3x2x(1+1+1+1)/
3. Power Snatch 4×3/65%
4. Power Clean 4×3/65%
5. Push Jerk 4×3/65%

Mid-Day
6. Muscle snatch + Hang Muscle Snatch 3×1+1/35% (of snatch)
7. Snatch Push Press + OHS 3×2+2/70% of snatch
8. Snatch balance –MTR- 3-3-3

PM
9. Hang power snatch (below knee) 4×3/50% of snatch
10. Clean & jerk 4×2+2/60%
A) 2x
a1. 500m row
a2. 10 dips

M1 – OPEN-Season – 7 of 8

WO #1
In 15min:
Power Clean + Hang Squat Clean + Front squat 5-7×1+2+3
**Only score 5 sets.**

4min Transition

In 16min:
4 rounds of:
3 minutes of rowing
1 minute of muscle-ups

CONDITIONING
Swim

3-4 x 2-4min Swim
Rest as needed

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

EMOM for 10min of:
Power Clean + Push Jerk 10×2/70% of 1RM CJ

10x 30sec ON & 30sec of:
30 Double-underS
15 Power snatches (75/55#)