Team LAB-5/28/13-Tuesday
Level 1: Week 3/3 in this rotation, match or beat last week/past phases.
A) Power Snatch with pause at Knee +OH Squat: 321 or x1 (30min)
B) Power Clean & Jerk 3,2,1(20 min)
C) Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x5
D2) Bentover Barbell Rows: x 10s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 2: Week 1/3 in this rotation, match or beat last week/past phases.
A) Snatch x1, OR Snatch from blocks at knee x3,2,1 OR Power Snatch: 321 or x1 (30min)
B) Power Clean & Jerk 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x5
D2) Bentover Barbell Rows: x10s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 3: Week 1/3 in this rotation, match or beat last week/past phases.
A) Power Snatch OR Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 5s*3 x 3 (10 min)
D1) Bench Press: x10s x5
D2) Bentover Barbell Rows: x10s x5 (20min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (10 min)
CF Comp: Week 1/3 in this rotation, match or beat last week/past phases Level 1, 2, or 3 Oly A-D
WOD 1: Special Strength
For this triplet: rest 30-60s between sets
EMOM: 10 min
Dips x10, HLR/T2B x10
