Rybakou 240kg x3
Team LAB-5/30/13-Thursday
Level 1: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: 5sx3 or Muscle Snatch 3sx3 (15 min)
B) 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3sx3
E) Optional: Snatch Grip BN Push Press: 3sx3
F) Military Press: 10s x3-4
G) Pullups (weighted if possible): 10s x3-4
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press:5s x3 or Muscle Snatch 3s x3 (15 min)
B) Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: 3s x3
F) Military Press: 10s x3-4
G) Pullups (weighted if possible): 10s x3-4
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 1/3 in this rotation, match or beat last week/past phases
A) Optional: Snatch Sotts Press: 5s x3 or Muscle Snatch 3sx3 (15 min)
B) Pw Snatch or Snatch: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 3s x3
E) Optional: Snatch Grip BN Push Press: 3sx3
F) Military Press: 10s x3-4
G) Pullups (weighted if possible): 10s x3-4
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
CF Comp: Week 3/3 in this rotation, match or beat last week/past phases
Level 1,2, or 3 Oly A-D
WOD 1: Special Strength
EMOM: 10 min
E1) Kipping Pullups x5-7
E2) HSPU x5-7
E3) T2B, Ab Mat, HLR, Or GHD Situp: x5-10
WOD 2: Skill/Skill Strength
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 3-Conditioning
Long Tabata-
Min 1: 1 Arm Thruster-R/L
Min 2: 1 Arm KB Snatch-R/L
Min 3: 1 Arm Thruster-R/L
Min 4: 1 Arm KB Snatch-R/L
Min 5: Rest 1 min
Min 6: Suitcase Lunges-R/L
Min 7: Suitcase Farmers-R/L
Min 8: Suitcase Lunges-R/L
Min 9: Suitcase Farmers-R/L
Min 10: Rest 1 min
Min 11: OH Squats
Min 12: Pullups
Min 13: OH Squats
Min 14: Pullups
Min 15: Rest 1 min
