M2 – OPEN-SEASON – 1 of 6

AM
In 15min:
High Snatch Pull + Hang Power Snatch + Heaving Snatch Balance –MTR- 7×1+1+1 **Repeat your first two sets then go up.**
Speed, Speed, Speed!!!

All in 20min of:
In 5min:
15-12-9 reps for time of:
Deadlift 225/155#
HSPU
Rest 3 minutes

In 5min:
12-9-6 reps for time of:
Power Clean 185/130#
Dips
Rest 2 minutes

In 5min
9-6-3 reps for time of:
Thrusters 135/95#
Chest to Bar Pull-ups

PM
1. Snatch –MTR-2×3-2×2-2×1-1-1-1-1
2. Back Squat -MTR- 3-2-1-1-1
3. Snatch Low Pull -light- 3-3-3-3
4. Muscle Ups -Time- 5-4-3-2-1

M2 – Weightlifting – 3 of 16

AM
1. Snatch long pull + Snatch push press + Overhead squats –light- 4×2+2+2
2. Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) –light- 4-5×2+2+2
3. Hang snatch (mid-thigh) 5-7×3/70%-80%
4. Block clean pull (shin) + clean (mid-thigh) 2x(1+1)/60% 2x(1+1)/70% 2x(1+1)/75%

Mid-Day
5. Back Squat 3×10/65-75%
6. Halting Snatch Deadlift (hip) 3×3/85%
7. Overhead Squat 5×3/70-85%
8. Jerk dip squat –MTR- 3×5

PM
9. Snatch –MTR- 3-3-3-3-3-3-3
10. Snatch Pull 4×3/100% of sn
11. Push press + Jerk behind neck + Jerk (5 sec hold in split) –MTR- 5×2+2+2/
12. Clean deadlift to mid-thigh + clean pull 4×3+1/80%
A) 3-5x
10 1-arm KB swings per arm
10 1-arm KB push press per arm
10 GHD sit-ups