M2 – Weightlifting – 6 of 16

Mid-Day
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. Block Clean (Bellow the Knee) 5×3/70%
4. Hang snatch high-pull (flat-footed) –MTR- 4×4
PM
5. Block Snatch (knee) 3/50% 3/60% 2/70% 2/75% 2×2/80%
6. Hang Clean (knee) 3/50% 3/60% 2/70% 2/75% 2×2/80%
7. Block Jerk 3/50% 3/60% 2/70% 2/75% 2×2/80%
8. Back Squat 5/55% 5/65% 5/75% 5/80% 5/83%
9. A) 5x
100 m row
8 Full GHD
10 GHD Sit Ups
12ea GHD Oblique