Monday: 12/10/2012-2 Kirkwood Saturday

Level 1: week 2 out of 2  (2/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) Snatch back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
C) Snatch OH Squat OR Snatch Balance: 3s x 3 (15 min)
D) Front Squat 3s x 3 (20-30min)                                                                                                                                                    E) Good Mornings 5s x3 (15 min)
F) Back Extensions: 10-15×3 (5 min)

Level 2: week 2 out of 2  (2/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) Optional: Snatch back off sets OR High Hang: 3s x3 @ ~80-85%+ (15 min)
C) Clean & Jerk: x1rm (20 min)
D) Optional: Clean back off sets OR High Hang: 3s x3 @ ~75-80%+ (15 min)
E) Front Squat 3s x 3 (20-30min)                                                                                                                                                    F) Good Mornings 5s x3 (15 min)
G) Back Extensions: 10-15×3 (5 min)

Level 3: week 2 out of 2  (2/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) Optional: Snatch back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
C) Clean & Jerk: x1rm (20 min)
D) Optional: Clean back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
E) Front Squat 3s x 3 (20-30min)                                                                                                                                                   F) Good Mornings 5s x3 (15 min)
G) Back Extensions: 10-15×3 (5 min)

CF Comp:

Add 321 max thruster post Front Squat

*note: Level 3: may perform pulls &/or snatch balance/OH Squat after squats if needed

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