M2 – Weightlifting – 5 of 16

1. Push press + Jerk behind neck + Press behind neck in split –light- 4×2+2+2
2. Power clean + front squat + clean + jerk (3 sec pause in split) –light- 4×2+2+2
3. Block Clean (knee) 5×3/70%
4. Hang snatch high-pull, flat-footed 5×3/70%

Mid-Day
5. Front squat –MTR- 5×3
6. Back Squat 5×5/75%
7. RDL 3×5/80% of CJ 1RM
8. Clean Pull w/ 2” Deficit 4×3/90% of CJ 1RM

PM
9. Snatch 1/75% 4×1/80% 3×1/85%
10. Clean & Jerk 3+1/60% 3+1/65% 2+1/70% 2+1/75%
10. Clean & Jerk 1/75% 4×1/80% 3×1/85%
11. A) 5x
10 KB Swings
10 1 Arm DB Rows