Team LAB-5/9/13-Thursday
Level 1: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: 321 or Muscle Snatch 321 (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: 321
E) Optional: Snatch Grip BN Push Press: 321
F) Military Press: 3s x5
G) Pullups (weighted if possible): 3s x5
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:321 or Muscle Snatch 321 (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: 321
E) Optional: Snatch Grip BN Push Press: 321
F) Military Press: 3s x5
G) Pullups (weighted if possible): 3s x5
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: 321 or Muscle Snatch 321 (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: 321
E) Optional: Snatch Grip BN Push Press: 321
F) Military Press: 3s x5
G) Pullups (weighted if possible): 3s x5
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
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: FBT *****and weight each movement any way you can (vest, ankle weights, med ball, DBs, weight belt, etc)
E1) Strict Pullups or Kips (stay with strict as long as possible) x20, 15, 10, 5
E2) HSPU Strict or kips (stay with strict as long as possible) x20, 15, 10, 5
E3) Toes to bar, Ab Mat or HLR x20, 15, 10, 5
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: OH Squats
Min 2: High Knees
Min 3: OH Squats
Min 4: High Knees
Min 5: Rest 1 min
Min 6: Push Presses
Min 7: Mountain Climbers
Min 8: Push Presses
Min 9: Mountain Climbers
Min 10: Rest 1 min
Min 11: 1 Arm KB Snatch-r/l
Min 12: Burpee
Min 13: 1 Arm KB Snatch-r/l
Min 14: Burpee
Min 15: Rest 1 min
