M2 – Weightlifting – 10 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)
1. Squat 3 x1-2 / 90% or more, 3×5 / 85%
2. Jerk dip 5×3 /100%+20kg
3. Rowing 5×5 / 85%

WO #3 (4pm)
4. Snatch /Hang/Straps 5×1-2 / 90%, or 3×1 / 90%, 5×2 /85 %
5. Power Clean + Push Jerk 3×1 / 90%, 3×2 / 85%
6. Clean Pull 5×3 / 100%
7. Triceps 5×10

M1 – REGIONAL-SEASON – 2 of 4

Conditioning
Bike Ride 40-60min @ 60-70% of THR

AM
In 15min:
Segment Clean + Front Squat + Jerk -MTR- 8x/2+2+1
*two cleans then two fsq’s then a jerk at the end x8 sets
(segment= pause at knee)

**5 Burppees if miss**

3min Transition

Team of 6 – (MF/MF/MF)
21-15-9 reps for time of:
Wall balls (20/14 lbs to a 10’ target)
Pull Ups
Time cap: 15 minutes

PM
Front Squat + Jerk -MTR- 5×3+1/

Deficit Snatch Pull w/pause in shrug 3×3/100% of Sn.

In Teams of 6 – (MMMFFF)
For time:
30 One-legged squats, alternating
30 Calorie Row
30 Toes to Bar
30 foot Walking lunge with axle in front rack (160 / 100 lbs)
Time cap: 30 minutes