Team LAB 11/17/14 Monday, Wave 2b of 4b, Week 3 of 3 Level 3

Level 3: (match or beat last week/past numbers)

1. Snatch to top: 3, 2, 1(~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (~30 min)
2. C&J: 3+1, 2+1,1+1 (~80-85%+ x3, ~90-95%+ x2, ~95%-100+ x1) (or Pull, Cl, Fsq, Jerk w/pause*3) (~20 min)
3. Front Squat: to top 3,2,1(~15 min)
4. Back Squat: to 3rm (~15 min)
5. Sn Balance (or Sn Grip OH Squat): 3s x3 (or x3RM, -5%x3, -10%x3)
6. Sn Pull: 100%x3 x 5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)
7. Cl Pull: ~90-100%x3 x 5 sets (90s-2 min rest) (~15 min)
8. Optional: GMs x5s x3
9. Low Back: Hypers &/or reverse hypers (~5-10 min)

*May do pulls after oly lifts or squats

**May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)

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