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
Snatch Push Press 3/35% 3/45% 3/50% 3/55% 3/65%
Muscle Snatch 3×3/35% 3×2/45% 3×1/55%
Block High Snatch 3/35% 3/45% 3/50% 3/55% 3/65%

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. Heaving Snatch Balance -RFH- 3-2-1-1-1

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