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<strong>Team LAB 10/2/14 Thursday, Wave 4a of 4a, Week 2 of 3 </strong>

<strong>Level 1: (match or beat last week/past numbers)</strong>
A) Snatch Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~15 min)
B) Pw Sn x3,x2,x1 (no misses) or Sn from blocks @knee x3,x2,x1 (no misses) (~20 -30 min)
C) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t overdo these, sharp/easy reps) (~15-20 min)
D) Optional-or if didn’t do yesterday: Rack Jerks: 321 (15 min)
E) Push Press: x3,x2,x1 (~10-15 min)
F) Optional: Snatch Grip BN Push Press: x3,x2,x1 (~10 min)
G1) Military Press: 2s x5 sets (~20 min)
G2) Pullups (weighted if possible): 2s x5 sets
H) Any other upper body assistance work desired (~5 min)
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
<strong>Level 2: (match or beat last week/past numbers)</strong>
A) Snatch Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~15 min)
B) Sn x1 @90%+ (no misses) or Pw Sn x3,x2,x1 (~20-30 min)
C) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t overdo these, sharp/easy reps) (~15-20 min)
D) Optional-or if didn’t do yesterday: Rack Jerks: 321 (15 min)
E) Push Press: x3,x2,x1 (~10-15 min)
F) Optional: Snatch Grip BN Push Press: x3,x2,x1 (~10 min)
G1) Military Press: 2s x5 sets (~20 min)
G2) Pullups (weighted if possible): 2s x5 sets
H) Any other upper body assistance work desired (~5 min)
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
<strong>Level 3: (match or beat last week/past numbers)</strong>

A) Snatch Sotts Press: x3,x2,x1 (remember, this is about positions not world records)(~15 min)
B) Sn x1 @90%+ (no misses) or Pw Sn x3,x2,x1 (~20-30 min)
C) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t overdo these, sharp/easy reps) (~15-20 min)
D) Optional-or if didn’t do yesterday: Rack Jerks: 321 (15 min)
E) Push Press: x3,x2,x1 (~10-15 min)
F) Optional: Snatch Grip BN Push Press: x3,x2,x1 (~10 min)
G1) Military Press: 2s x5 sets (~20 min)
G2) Pullups (weighted if possible): 2s x5 sets
H) Any other upper body assistance work desired (~5 min)
I) Abs: GHD or Decline Sit-up, etc: x10-15×3

*On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%).