M2 – Weightlifting – 3 of 16

AM
1. Push press + Jerk behind neck + Press behind neck in split position –light- 4×2+2+2
2. Power clean + Front squat + Clean + Jerk (3 sec pause in split) 4×2+2+2+2
3. Hang Clean (mid-thigh) 5×3/70%
4. Hang snatch high-pull (flat-footed) –MTR- 4×4

Mid-Day
5. Block snatch pull + snatch (below knee) 2(1+1)65% 2×2(1+1)/75% 2×2(1+1)/80%
6. Clean & Jerk -MTR- 5-7×3+1/
7. RDL –MTR- 3-3-3-*3-*3
8. Front Squat –MTR- 4-4-4-*4-*4

PM
9. Back Squat 5/55% 5/65% 5/75% 5/80% 5/85%
10. Block clean pull + clean (below knee) 2(1+1)65% 2×2(1+1)/75% 2×2(1+1)/80%
11. Snatch deadlift to hip + snatch pull 4×3+1/75-85% of sn
12. Halting Clean Deadlift (upper thigh) 3×3/85% of clean
A) 3x
10 GHD Sit Up
10 Full GHD
10ea Oblique GHD Dips