M2 – Weightlifting – 9 of 16

WO #1 (5:00am)
Chinese Warm Up 3min
Clean Dowel Warm Up 2min
Clean Technical Warm Up 5min
1x10ea
Dead+RDL+BOR+HMC+FS+Press
1x5ea
MC+HPC+DFS+Push Press+NG OHS
1x3ea
PC+HC+HDC+PJ+FS Sotts Press
1x1ea
3 Pos Clean Land (PC +Clean to Parellel+Clean)
3 Pos Clean Pull (HC+HC @ the Knee+Clean)

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

WO #2 (11:00am)
Olympic Lifts
1. Block Power Snatch -MTR- 3-3-2-2-1-1-1-1-1-*1
2. Block Power Clean -MTR- 3-3-2-2-1-1-1-1-1-*1
3. Block Jerk 3-3-3-3-3-3

WO #3 (4pm
Squat/Pull
4. Push Press -MTR- 2-2-2-2-2
5. Front Squat 1-1-1-1-1
6. Pull Ups 4-5×10
5. Core work

M3 – Powerlifting – 3 of 4

Strength (30-45mins.)
Bench Press
Week 3 5/75% 3/85% 1+/95%

Bent Over Row
Week 3 5/75% 3/85% 1+/95%

Resistance Training (10-15mins.)
Dumbbell Chest Press 5×15
Dumbbell Row 5×10

Gymnastics (10-15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups 3-6-9-6-3
Chest to Bar Kipping Pull Ups 4-8-12-8-4
Ring Push Up w/ 1 Foot Out & 1 On Box 2ea-4ea-6ea-4ea-2ea
Hand Stand Push Ups 3-6-9-6-3
Gamer Push Ups 5-10-15-10-5
Ring Bubaca’s + Skin the cat 4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec

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

M1 – REGIONAL-SEASON – 1 of 4

AM
In 15min:
Power Snatch + Snatch Push Press + Overhead Squat -MTR- 5-7×1+1+1/

**5 Burppees if miss**

3 rounds for time of:
50 Wall Balls
7 muscle-ups
10 hang power snatch, 155 / 100 lb.

18min Cap

PM
In 20min:
Power Snatch 3/35% 2/50% 1/60% 1/70% 1/80% 1xAMRAP@80% of 1 RM Sn.

In 10min:
Snatch Low Pull to Hang High Snatch Pull 2×1+1/60% 2×1+1/70%

3 rounds for time of:
20 box jumps, 30-inch box
20 GHD sit-ups
20 hip extensions