Team LAB 11/6/14 Thursday, Wave 2b of 4b, Week 1 of 3 Level 3

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

1. Snatch Sotts Press: 3s x3 (15 min)
2. Muscle Sn to top 321 (~15-20 min)
3. NHNF Sn up to 321, 222 (work to top x1:~80% of best regular Sn, then drop 10-15% for 2s x3) (NHNHF: No hook, no feet movement-feet start with receive position OR Pw Snatch OR Snatch: 3,2,1 (30 min)
4. 3 Part top down Pw Cl + Pw Jerk (HH, H@K, Floor) ~60% x3+1 x3-5 (90s-2 min rests) OR Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
5. Optional: Rack Jerks (if didn’t do yesterday)
6. Push Press: 3s x3
7. Optional: Snatch Grip BN Push Press: 3s x1-3

F1) Military Press: 3s x5

F2) Pullups (weighted if possible): 3s x5

1. Any other upper body assistance work desired
2. 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%).