M2 – Weightlifting – 2 of 16

AM
1. Push press + Jerk behind neck + Press behind neck in split position –light- 3×2+2+2/
2. Power clean + Front squat + Clean + Jerk (5 sec pause in split) –light- 5×2+2+2
3. Hang snatch high-pull, flat-footed –MTR- 4-4-4-4
4. Front squat 4×4/75%

Mid-Day
5. Back Squat 5×5/80%
6. Block Clean (mid-thigh) – 2×3/65% 3×3/70%
7. Block clean pull + clean (below knee) 5×2(1+1)/75%
8. Halting Clean Deadlift (upper thigh) 3×80% 2×3/85%

PM
9. Block snatch pull + snatch (below knee) 5×2(1+1)/75%
10.
11. Snatch deadlift to knee + snatch pull 3×3+1 /75% 3×3+1/80%
12. Clean & Jerk 3+1/60% 3+1/65% 3+1/70% x 3×3+1/75%

A) 3 Rounds
a1. Back extension (5 sec pauses at top) 5
a2. GHD 8
a2. Standing plate twists – 10ea side
a3. GHD Sit Up 10