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Team LAB-3/9/13-Saturday

Level 1: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: 1s x10 (max)  (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 321 or 3s x 3 (30 min)
D) Clean Grip Deadlifts: 321 or 2sx 1-3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

Level 2&3: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: 1s x10 (max) (30min) (***optional C&J first)
B) C&J: to 1rm (20-30min)
C) Front Squat: 321 (15-20 min)                                                                                                                                                  D) Back Squat: 321 or 3s x3 (30 min)
E) Clean Grip Deadlifts: 321 or 2sx 1-3  (15 min)
F) Back Extensions: 10-15×3 (5 min)

CF Comp: Week 1/3  in this rotation, match or beat last week/past phases.                                                                        Oly Workout from Level 1, 2, or 3

Open WOD OR:

Complete as many reps as possible in 30 minutes of:

Rope climbs and push-ups

Count the number of trips up the rope and the number of push-ups within the half hour.

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