M2 – Powerlifting – 3 of 4

Press
Week 3 3/70% 3/80% 3+/90%

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

M2 – Weightlifting – 5 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
4. Snatch push press + OHS –MTR- 5-7×2+1/
5. Snatch 5-7×3/65%
6. Snatch High-Pull 2×5/70% 2×5/75%
7. Snatch low pull –MTR- 3×3

PM
8. Power Clean – 70%x3, 75%x3, 80% x 2 x 4
9. Power Clean & Jerk – 80% x 1 x 8
10. Power Jerk – 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4
11. A) 2-4-6-8-10-8-6-4-2 reps of:
Pull-ups
Dips
Box Jump

M2 – OPEN-SEASON – 3 of 6

AM
In 15min:
3 Position Snatch (Pull: hang-knee-floor) – MTR- 7×1+1+1
**Repeat your first two sets then go up.**
Speed, Speed, Speed!!!

3min Transition

In 10min:
5 rounds for Time of:
20 Double Unders
10 Dips

PM
1. 3 Position Rack Squat Jerk (Land: 1/4-1/2-full) – MTR- 7×1+1+1
**Repeat your first two sets then go up.**
2. Block Clean above the Knee 2×2/35% 2×2/50% 2/65% 2/75% 2-3×2/80%
3. Clean High Pull 3/45% 3/55% 3/65% 3/75%
4. A)
a1. G Complex (Power Snatch + Snatch Push Press + Overhead Squat) 5-4-3-2-1
a2. Bar Facing Burpee 20-15-10-5