M2 – OPEN-SEASON – 4 of 6

AM
In 10min:
5 Rounds 90sec AMRAP & 30sec REST
5 Burpees + Jumping C2B Pull
10 Alt. Leg Pistols
15 Box Jumps 24″/20″
**PUWYLO**

5min Transition

In 10min:
5 Rounds 90sec AMRAP & 30sec REST
5 Burpees + touch
10 Air Squats
15 Cal Row
**PUWYLO**

**Bar height for burpee + c2b pull up and burpee + touch is 6″ over reach.**

CONDITIONING
50-60MIN BIKE RIDE

PM
1. Muscle Snatch + Snatch Press -light- 5×3+3
**Go up but Repeat sets 1 & 2 and 3 & 4 with same weight.**
2. Block Power Snatch below the Knee 6-8×1/
3. Block Power Clean below the Knee 6-8×1/
4. A) 8-6-4-2
a1. Shoulder to Overhead (from rack or blocks)
a2. Pullover to Forward roll

M2 – Weightlifting – 6 of 16

Mid-Day
1. Muscle Snatch + Overhead Squat + Sots Press –light- 3-4×2+2+2
2. 3 Position Snatches –light- 3-4×2+2+2
3. Snatch High-Pull 3-5×3/90% of 1RM Sn
4. Push Press –MTR- 3-3-3-3-3
PM
5. Power Snatch –MTR- 7-9×2/
6. Power Clean –MTR- 7-9×2/
7. Power Jerk –MTR- 7-9×2/
8. Clean pull 3-5×3/90% of 1RM Sn
9. A) 5x
a1. 8-10 Push Ups
a2. 8-10 Pull Up

M2 – Powerlifting – 4 of 4

Press
Week 4 5/35% 5/55% 5/65%

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