M2 – Weightlifting – 9 of 16

WO #1 (5:00am)
Chinese Warm Up 3min
Snacth Dowel Warm Up 2min
Snatch Technical Warm Up 5min
1x10ea
Sn Dead+HMS+Sn Press+OHS+Sotts Press
1x5ea
MS+HPS+Pressing Snatch Balance+Sn Land+Sn Drop
1x3ea
PS+HS+HSB+SB+Sotts Press
1x1ea
3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch
3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn)

Technical Work
Hang Below the Knee Snatch High Pull 3/35% 3/45% 3/50% 3/55% 3/65%
Block Below the Knee Snatch 3/35% 3/45% 3/50% 3/55% 3/65%
Block High Hang Power Snatch 3×3/35% 3×2/45% 3×1/55%
Speed, Speed, Speed!!!

WO #2 (11:00am)
Olympic Lifts
1. Snatch -MTR- 3-3-2-2-1-1-1-1-1-*1
2. Clean & Jerk -MTR- 3-3-2-2-1-1-1-1-1-*1
3. Back Squat -RFH- 3-2-1-1-1

WO #3 (4pm)
Squat/Pull
4. Snatch
Low Pull -RFH- 3-2-1-1-1-*1-*1
5. Snatch 3×1/-20kg of Mid-Day MTR w/ 1min rest
6. Snatch 3×2/-10kg of Mid-Day MTR on a 10sec cluster w/ 1min rest
7. Snatch 3×2/-10kg of Mid-Day MTR on a 10sec cluster w/ 1min rest

M3 – Powerlifting – 3 of 4

Strength (30mins.)
Back Squat
Week 3 5/75% 3/85% 1+/95%

Resistance Training (10-15mins.)
Leg Press 5×15
Leg Curl 5×10

Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)
-Static Stretching

M1 – REGIONAL-SEASON – 1 of 4

AM
In 27min:
A)
Back Squat -MTR- 5-5-5-5-5
Depth Jump 3×24″to24″/20″to20″ 3×30″to30″/24″to24″

B)
Press -MTR- 5-5-5-5-5
AMAP 2xStrict Pull-Ups 2xChest-to-Bar Pull-Ups 2xPull-Ups

**20 Burppees if miss**

3min Transition

Complete as many rounds as possible in 5 minutes of:
275-lb. deadlifts, 3 reps
115-lb. push presses, 7 reps

PM
In 20min:
Warm up for Opener Snatch

In 6min Every 2min take a:
Snatch 3×1

2 minutes to transition

In 3min
Dead Hang 1xALAP
**If you drop with in 15sec you can reset.**