M2 – Weightlifting – 5 of 16

AM
1. Snatch long pull + Snatch push press + Overhead squats –light- 3-4×2+2+2
2. Power snatch + OHS (2 sec pause in bottom of OHS and snatch) –light- 4×2+2
3. Push press + Jerk behind neck + Jerk (5 sec hold in split) –light- 4×2+2+2
4. Block Snatch (knee) 5×3/70%

Mid-Day
5. Snatch 2/70% 2/75% 2/80% 1/85% 1/90% 1/85%
6. Clean & Jerk 2/70% 2/75% 2/80% 1/85% 1/90% 1/85%
7. Clean Pull 2/90% 2/95% 2/100%
8. Front Squat 2/80% 2×1/85%

PM
9. Heaving Snatch Balance + Overhead Squat 4×1+2/65% of OHS
10. Back Squat 3×10/65%
11. Jerk dip squat 4×3
12. Front & Side planks 3-4×30 sec hold each