Team LAB-3/12/13-Tuesday
Level 1: Week 2/3 in this rotation, match or beat last week/past phases.
A) Power Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 2s*3 x 3 (10 min)
D1) Bench Press: x2s x5
D2) Bentover Barbell Rows: x2s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 2: Week 2/3 in this rotation, match or beat last week/past phases.
A) Power 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: 32s*3 x 3 (10 min)
D1) Bench Press: x2s x5
D2) Bentover Barbell Rows: x2s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 3: Week 2/3 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: 2s*3 x 3 (10 min)
D1) Bench Press: x2s x5
D2) Bentover Barbell Rows: x2s x5 (20min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises OR GHD Situp: 10-15×3 (10 min)
CF Comp: Week 2/3 in this rotation, match or beat last week/past phases Level 1, 2, or 3 Oly A-D
On the minute for 10 minutes: w/weight vest & ankle weights OR med ball between knees
E1) Dips: x5
E2) Hanging Leg Raises OR Toes to bar: x5
WOD 1:
-Muscle up practice-5min
WOD 2:
1 minute each:
Hand stand walk/handstand
DU
Pushups or Burpees
BW Squats or Wall Ball
