M2 – OPEN-SEASON – 6 of 6

AM
10 Rounds For Time of:
1 Bar Muscle Up
2 Chest to Bar Pull Ups
3 Pull Ups
4 Strict Dips
5 Push Ups
6 Burpess
7 Sit Ups
8 Knees to Elbows
9 Toes to Bar

PM
A)
a1. Snatch Low Pull + Hang Mid-Thigh High Pull + Hang Below Knee Muscle Snatch
a2. Handstand 20sec in 3’x3′ Box

B)
b1. Power Snatch + Overhead Squat 1+1/35% 1+1/50% 1+1/60% 1+1/70% 1+1/80%
b2. 5 box jump for height

Floating halting Snatch Deadlift w/ Straps 2×5/70% 2×5/75% 5/80% of Snatch

M2 – Weightlifting – 8 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. Snatch –MTR- 3/60% 3/65% 2/70% 2/75% 2/80% 1-3×2/
5. Power Clean + Push Jerk 3/60% 3/65% 2/70% 2/75% 2-3×2/80%
6. Snatch pull 3/90% 3/100% 3/110% of Snatch