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Team LAB-1/2/14-Thursday

Level 1: Week 2/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x3s x3sets (15 min)

B)    3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: x3s x1-3

F1) Military Press: 5s x3-5

F2) Pullups (weighted if possible): 5s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 2: Week 2/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x3s x3sets  o(15 min)

B)    Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: 3s x1-3

F1) Military Press: 5s x3-5

F2) Pullups (weighted if possible): 5s x3-5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 3: Week 2/3 in this rotation, match or beat last week/past phases

A)    Optional: Snatch Sotts Press: 3s x3 (15 min)

B)    Pw Snatch or Snatch: 3,2,1 (30 min)

C)    Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: 3s x1-3

F1) Military Press: 5s x3-5

F2) Pullups (weighted if possible): 5s x3-5

G)     Any other upper body assistance work desired

H)     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%).

 

CF Comp: Week 2/3 in this rotation, match or beat last week/past phases

Level 1,2, or 3 Oly A-D

WOD 1: Special Strength

FBT: FBT

E1) HSPU x10>1 (-1) (may regress version)

E2) Kipping Pullups x10>1 (-1)

E3) T2B, Ab Mat, HLR, Or GHD Situp: x x10>1 (-1)

WOD 2: Skill/Skill Strength

Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min

WOD 3-Conditioning

Emom: 10 min

High hang power snatch x3  (straps) (65/95) to 25 DU