M2 – Weightlifting – 3 of 16

AM
1. Snatch long pull + Overhead squat + Sots press –light- 4×2+2+2
2. Snatch segment pull (1", knee, hip, finish) + snatch pull –light- 4×2+2+2
3. Hang power clean (below knee) 3×3/60% of clean
4. Heaving snatch balance 3×4/65% of sn

Mid-Day
5. Hang Muscle Snatch –MTR- 3-3-3-3-3
6. Power Snatch –MTR- 3-3-3-3-3-3-3
7. Snatch 5×3/65%
8. Snatch Push Press + Overhead Squat –MTR-4-5×5+1/

PM
9. Push Press 5/55% 5/65% 5/75% 5/80% 5/85%
10. Jerk behind the neck 3×3/75% 3×2/80-85%
11. Jerk 3×3/75% 3×2/80-85%
12. Jerk Dip Squat 3×5/85% (of jerk)
A) 4x
30 sec Jump rope
10 KB swings
10 DB 1 Arm Row

M2 – OPEN-SEASON – 1 of 6

AM
In 15min:
Clean
Low Pull + Hang Clean + Push Press –MTR- 5-7×1+1+1
Speed, Speed, Speed!!!

3min Rest

In 17min
15-9-3 reps NOT for time of:
Strict Handstand push-ups
Strict Ring dips
Strict Chin Ups
**It should take you 15min!**

PM
1. Rack Push Press -MTR- 2-2-2-2-2
2. Clean & Jerk -MTR-2×3-2×2-2×1-1-1-1-1
3. Clean High Pull –light- 3-3-3-3
4. Clean to Thruster w/T&G -MTR- 5-4-3-2

M2 – Powerlifting – 1 of 4

Resistance Training (15-20mins.)
Press
Week 1 5/65% 5/75% 5+/85%

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups 3-6-9-6-3
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Ring Push Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
-Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec