Team LAB-12/17/13-Tuesday
Level 1: Week 3/3 in this rotation, match or beat last week/past phases.
A) Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean with pause at knee+ Jerk w/ optional pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x5
D2) Bentover Barbell Rows: x 10s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 2: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch from blocks at knee x3,2,1 OR Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean & Jerk 3+1, 2+1, 1+1 OR Power Clean with pause at knee+ Jerk w/ optional pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x3-5
D2) Bentover Barbell Rows: x10s x 3-5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 3: Week 3/3 in this rotation, match or beat last week/past phases.
A) Power Snatch OR Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x 3-5
D2) Bentover Barbell Rows: x10s x 3-5 (20min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (10 min)
**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 3/3 in this rotation, match or beat last week/past phases Level 1, 2, or 3 Oly A-D
WOD 1: Special Strength
For this triplet: 30 sec xF w/30 sec rest x 5 rounds
E1) Dips: xF
E2) Hanging Leg Raise xF
E3) GHD SitupsxF
WOD 2: Skill/Skill Strength
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 3-Conditioning
65/95
10 Hang pw Snatches, 20 DU (for time), rest 60 seconds 5 rounds
