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.
