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Team LAB-3/14/13-Thursday

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

A)    Snatch Sotts Press: x2s x3sets (15 min)                                                                            

B)     Power Snatch: 321 or x1 (30min)

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

D)    Push Press: 321

E)     Optional: Snatch Grip BN Push Press: x2s x1-3

F)     Military Press: 2s x5

G)    Pullups (weighted if possible): 2s x5

H)    Any other upper body assistance work desired

I)       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: x2s x3sets (15 min)   

B)     Power Snatch: 321 or x1 (30min)

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

D)    Push Press: 321

E)     Optional: Snatch Grip BN Push Press: x2s x1-3

F)     Military Press: 2s x5

G)    Pullups (weighted if possible): 2s x5

H)    Any other upper body assistance work desired

I)       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: x2s x3sets (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: 321

E)     Optional: Snatch Grip BN Push Press: x2s x1-3

F)     Military Press: 2s x5

G)    Pullups (weighted if possible): 2s x5

H)    Any other upper body assistance work desired

I)       Abs: GHD or Decline Sit-up or Ab Mat, etc: x10-15×3

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

Level 1,2, or 3 Oly A-D

On this couplet/superset: On the minute for 10 minutes
E1) HSPU: x3-5

E2) Ring Pullups or Pullups (may kip):  x5

WOD 1

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

WOD 2: 3 rounds FBT

Push Press (65/95/135) x15

Row 200 meters

Box Jump x15

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