Saturday 12/15/12

Level 1: week 2 out of 2  (2/6) (match or beat last week/past numbers)
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f (beat last workout) (30 min)
D) Clean Grip Deadlifts: 3,5,7,9-f (beat last workout) OR 5sx3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

Level 2&3: week 2 out of 2  (2/6) (match or beat last week/past numbers)
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f (beat last workout) (30 min)
D) Clean Grip Deadlifts: 3,5,7,9-f (beat last workout) OR 5sx3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

CF Comp: week 2 out of 2  (2/6) (match or beat last week/past numbers)

Oly Workout from Level 1, 2, or 3

WODThree rounds for time of:
Row 500m
21 Kettlebell Swings (20kg/32kg)
Run 400m
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