Saturday 1/19/13

PANA0015

Level 1: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.                                                                        
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5s x3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

Level 2&3: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)                                                                                                                                                               C) Front Squat 321
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5sx3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

CF Comp: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.                                                                Oly Workout from Level 1, 2, or 3

For time:
Run 1/2 Mile
50 Box Jumps                                                                                                                                                                                  Run 1/2 Mile                                                                                                                                                                                  50 Wall Ball Shots                                                                                                                                                                          Run ½ Mile

Saturday 1/19/13

Level 1: Week 1/2 (5/6) in this rotation, match or beat last week/past phases.                                                                        
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5s x3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

Level 2&3: Week 1/2 (5/6) in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)                                                                                                                 C) Front Squat 321
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5sx3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

CF Comp: Week 1/2 (5/6) in this rotation, match or beat last week/past phases.                                                                        Oly Workout from Level 1, 2, or 3

For time:
30 Handstand push-ups
40 Pull-ups
50 Box Jumps
60 Kettlebell swings, 1.5 poods
70 Burpees

Run 1/2 Mile
50 Box Jumps                                                                                                                                     Run 1/2 Mile                                                                                                                                       50 Wall Ball Shots                                                                                                                                                       Run ½ Mile

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