M2 – Weightlifting – 9 of 16

WO #1 (11:00am)
Chinese Warm Up 7min
Technical Work
Snatch Tecnique
1x10ea
4 Pos Step Snatch Pull
1x3ea
3 Pos Sn Land (Power Sn +Sn to Parellel+Snatch
3 Pos Sn Pull (Hang Sn+Hang Sn @ the Knee+Sn)

Clean Tecnique
1x10ea
4 Pos Step Clean Pull
1x3ea
3 Pos Clean Land (PC +Clean to Parellel+Clean)
3 Pos Clean Pull (HC+HC @ the Knee+Clean)

Jerk Tecnique
2x10ea
Dip to Stop
2x8ea
Dip to Change of Direction
2x6ea
Bottom of dip to Full Jerk

Olympic Lifts
Push Jerk to Squat -MTR- 3-2-1-1-1
K-Bell Jerk 5-4-3-2-1ea

M3 – Powerlifting – 3 of 4

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

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

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

M1 – REGIONAL-SEASON – 1 of 4

AM
In 20min:
A) 6x
Lateral Squat -light- 10ea
Forwared Lateral Hops- 5ea

B) 6x
1 Arm Dumbbell Press -light- 10ea
AMAP 2xStrict Muscle-Up 2xMuscle-Up 2xRing to Hips

**100 Burppees if miss**

10 rounds for time of:
1 legless 14-foot rope ascent
10 box jump overs, 24 / 18 in.

Time cap: 16 minutes

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

In 20min:
Push Jerk 3/35% 2/50% 1/60% 1/70% 1/80% 1xAMRAP@80% of 1 RM Jerk

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

For time:
50-calorie row
50 overhead squat, 95 / 65 lb.
500 meter sprint
50 One-legged squats, alternating
50 burpees
50 One-legged squats, alternating
500 meter sprint
50 overhead squat, 95 / 65 lb.
50-calorie row

Time cap: 25 minutes