Team LAB-3/7/13-Thursday
Level 1: Week 1/3 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 1/3 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 1/3 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 1/3 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
