imagesCAY16S80 

Team LAB-5/18/13-Saturday

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

Level 2: Week 2/3 in this rotation, match or beat last week/past phases.                                                                             *may c&j first                                                                     
A) Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)
B) C&J: to 1rm (20-30min)                                                                                                                 
C) Front Squat: 3,2,1 (15-20 min)                                                                                                                                                 D) Back Squat: 3s x 3 (30 min) (or drop front squats and hit 3s x5)
E) Clean Grip Deadlifts: 321 (15 min)
F) Back Extensions: 10-15×3 (5 min)

Level 3: Week 2/3 in this rotation, match or beat last week/past phases.                                                                       
*may c&j first                                                                    
A) Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)
B) C&J: to 1rm (20-30min)                                                                                                                
C) Front Squat: 3,2,1 (15-20 min)                                                                                                                                                 D) Back Squat: 3s x 3 (30 min) (or drop front squats and hit 3s x5)
E) Clean Grip Deadlifts: 321 (15 min)
F) Back Extensions: 10-15×3 (5 min)

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

WOD:

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Verified by MonsterInsights