M2 – OPEN-SEASON – 6 of 6

AM
For time:
60-lb. dumbbell snatches, 50 reps (25ea)
15-foot leg less rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps (20ea)
15-foot leg less rope climbs, 4 ascents
80-lb. dumbbell snatches, 30 reps (15ea)
15-foot leg less rope climbs, 3 ascents
90-lb. dumbbell snatches, 20 reps (10ea)
15-foot leg less rope climbs, 2 ascents
100-lb. dumbbell snatches, 10 reps (5ea)
15-foot leg less rope climb, 1 ascent

PM
A) 5x
a1. High Clean Pull + Hang Mid-Thigh Muscle Clean 3+3/35-50%
a2. 50 Unbroken Double Unders

B)
b1. power clean+fsq 1/1 x 6 at 75-80%
b2. box jump for height in between sets 5 reps

floating halting clean deadlift 5×5 70-80% of clean

M3 – Powerlifting – 2 of 4

Strength (30mins.)
Press
Week 2 3/70% 3/80% 3+/90%

Pendlay Bent Over Row
Week 2 3/70% 3/80% 3+/90%

Gymnastics (10-15mins.)
3 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec

Hand Stand Push Up 3-6-9-6-3
Wide Grip Pull Up 3-6-9-6-3
Ring Pull Up 4-8-12-8-4
Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
Ring Bubaca’s & Skin the cat 4×5+5

100 Double Unders
Speed, Agility, and Quickness (15-20 mins.)
Star Drill (Sprint, Back Peddle, Shuffle)
Bag Weave
Med Ball Lateral Shuffle/Pass to Sprint
Med Ball Wall Scoop Toss
Four-Point Pop-Up to Ball Catch

Cool Down (10-15mins.)
Static Stretching