M2 – Weightlifting – 2 of 16

AM
1. Snatch long pull + Snatch push press + Overhead squats –light- 4×2+2+2/
2. Power snatch + OHS + snatch w/2 sec pause in bottom –light- 5×2+2+2
3. Push press + Jerk behind neck + Jerk w/5 sec hold in split –light- 5×2+2+2
4. Jerk dip squat –light- 5×3

Mid-Day
5. Pause back squat 5×3/60% 5×3/65%
6. Block (or hang) snatch (mid-thigh) 2×3/65% 3×3/70%
7. Halting Snatch Deadlift (hip) 3/80% 2×3/85% of Sn.
8. Overhead Squat 2×3/65% 3×3/70%

PM
9. Snatch 3/60% 3/65% 3/70% 3×3/75%
10. Block snatch pull + snatch (mid-thigh) 5×2(1+1)/70%
11. Block clean pull + clean (mid-thigh) 5×2(1+1)/70%
12. Clean deadlift to knee + clean pull 2×3+175% 2×3+1/80%
A)
a1. Weighted back extension x 10
a2. Weighted planks – front/side x 10 sec hold