M2 – OPEN-SEASON – 2 of 6

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

3min Transition

In 15min:
30 one-legged squats, alternating
30 Chest to Bar Pull Up
20 Box Jump 24/20
20 Dips
10 Handstand Push Ups
100-foot handstand walk

PM
1. Rack Push Jerk -MTR- 2-2-2-2-2
2. Clean & Jerk 2×2/35% 2×2/50% 2/65% 2/75% 2/80%
3. Clean Low Pull 3/45% 3/55% 3/65% 3/75%
4. Bear Complex 5-4-3-2-1

M2 – Powerlifting – 2 of 4

Press
Week 2 4/67.5% 4/77.5% 4+/87.5%

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