M2 – OPEN-SEASON – 4 of 6

MID-DAY
15.3
COOL DOWN
20MIN RUN

PM
With a running clock, every 90sec perform 1 lift and add 20 lb.
Males Start with 55lbs and Females Start with 35lbs and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift to comments
**Partner up! You go, I go!**
55-75-95-115-135-155-185-205-225-245-265-285-305-325….
35-55-75-95-115-135-155-175-195-215-235-255-275-295…

M2 – Weightlifting – 6 of 16

Mid-Day
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. Jerk dip 5×3
PM
5. Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
6. Block (or hang) Snatch (knee) – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
7. Heaving Snatch Balance + Overhead Squat – 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
8. Back Squat – 73% x 10 x 3
9. A) 3x
2 min jump rope
10 KB Swings
10ea Lateral KB Swing