Team LAB-4/8/13-Monday
Level 1: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes) B) High Hang Snatch, Pause @ Knee or, from blocks @High Hang: 3s x 3 (15 minutes)
C) 3 Part Pausing Snatch Pulls: 3s x 3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 3s x 3 (15 min)
E) Front Squat 3s x 3 (20-30min) F) (Optional *after squats): Pausing Front Squat: 3×3*3 w/~60-80%+
G) Back Extensions: 10-15×3 (5 min)
Level 2: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) 3 Part Pausing Snatch Pulls: 3×3 OR High Hang Snatch, Pause @ Knee or, from blocks @High Hang: 3s x 3 (15 minutes)
C) Clean & Jerk: x1rm (20 min)
D) 3 Part Pausing Clean Pulls: 3s x 3 (5-10min) E) Snatch OH Squat OR Snatch Balance: 3s x 1-3 (15 min)
F) Front Squat 3s x 3 (20-30min) F) (Optional *after squats): Pausing Front Squat: 3×3*3 w/~60-80%+ G) Optional: Good Mornings 5s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
Level 3: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3 E) Snatch Balance: 2s x 3 (15 min) E) Optional: Snatch Balance: 3s x 3 (15 min)
F) Front Squat 3s x 3 (20-30min) F) (Optional *after squats): Pausing Front Squat: 3×3*3 w/~60-80%+ G) Optional: Good Mornings 5s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
*May also do snatch balances after front squats depending on priority
