M2 – Weightlifting – 2 of 16

AM
1. Clean long pull + Front squat + FS Sots press –light- 2×2(2+2+2)/ 3×3(1+1+1)/
2. Clean segment pull (shin, knee, hip, finish) + clean pull –light- 4×3(1+1+1+1)
3. Push press + jerk – 2×3+1/60% 2×3+1/65%

Mid-Day
5. Power Snatch 2×3/65% 3×2/70%
6. Power Clean 2×3/65% 3×2/70%
7. Power Jerk 2×3/65% 3×2/70%

PM
8. Hang Muscle Snatch –MTR- 3-3-3-3-3
9. Hang power snatch (below knee) – 2×3/65% 3×2/70%
10. Snatch balance –MTR- 3-3-3-3-3

A) 5 Rounds
a1. Max Effort pull-ups
a2. Max Effort push-ups
a3. Seated good morning x 5
a4. GHD Sit Up x 10