Szymon Kolecki

Team LAB-5/13/2013-Monday

Level 1: Week 2/3 in this rotation, match or beat last week/past phases.
A) Snatch: x 1rm (30 minutes)                                                                                                                                                      B) High Hang Snatch: 321 OR Snatch from high blocks: 321(15 minutes)
C) Snatch Pulls: 3s x 3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 321 (15 min)
E) Front Squat 321 (20-30min)                                                                                                                                                  (Optional *after squats): Pausing Front Squat: 321
G) Back Extensions: 10-15×3 (5 min)

Level 2: Week 2/3  in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch Pulls: 3s x 3 OR High Hang Snatch: 321 OR Snatch from high blocks: 321  (10-15 min)
C) Clean & Jerk: x1rm (20 min)
D) Clean Pulls: 3s x 3 OR High Hang Clean: 321 OR Clean from high blocks: 321  (10-15 min)                                                                                                                                                                                               E) Snatch OH Squat OR Snatch Balance: 321 (15 min)                                                                                                            (Optional *after snatch balance): Pausing OH Squat: 321                                                                                                            
F) Front Squat 321 (20-30min)                                                                                                                                                                                                                            (Optional *after squats): Pausing Front Squat: 321                                                                                                                      G) Optional: Good Mornings 3s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)

Level 3: Week 2/3  in this rotation, match or beat last week/past phases.
A) Snatch: x1rm OR 2s x7 sets w/90 sec rest (may do after C&J)(30 minutes)
B) Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm OR 321 (may do before snatches)(20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3                                                                                                                                    E) Snatch Balance: 321 (15 min)                                                                                                                                                (Optional *after snatch balance): Pausing OH Squat: 321
F) Front Squat 321 (20-30min)                                                                                                                                                                                                                                                (Optional *after squats): Pausing Front Squat: 321                                                                                                                     G) Optional: Good Mornings 3s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)

*May also do snatch balances after front squats depending on priority

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