Team LAB-12/19/13-Thursday
Level 1: Week 3/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x5s x3 (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: 5s x3
E) Optional: Snatch Grip BN Push Press: x5s x1-3
F1) Military Press: 10s x3-5
F2) Pullups (weighted if possible): 10s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 3/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x5s x3 (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: 5s x3
E) Optional: Snatch Grip BN Push Press: 5s x1-3
F1) Military Press: 10s x3-5
F2) Pullups (weighted if possible): 10s x3-5
G) Any other upper body assistance work desired
H) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 3/3 in this rotation, match or beat last week/past phases
A) Optional: Snatch Sotts Press: 2s x3 or 321 (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: 5s x3
E) Optional: Snatch Grip BN Push Press: 5s x1-3
F1) Military Press: 10s x3-5
F2) Pullups (weighted if possible): 10s 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 3/3 in this rotation, match or beat last week/past phases
Level 1,2, or 3 Oly A-D
WOD 1: Special Strength
3 rounds: For this triplet: 30 sec xF w/30 sec rest x 5 rounds
E1) HSPU xF
E2) Kipping Pullups xF
E3) T2B, Ab Mat, HLR, Or GHD Situp: xF
e. WOD 2: Skill/Skill Strength
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 3-Conditioning
10 rounds FBT
HSPU x3
Box Jumps x5
Then: 1 min row max calories
