steel spine 2b

Team LAB-6/15/13-Saturday

Level 1: Week 3/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f (match or beat Wed.) or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5sx3 (15 min)
E) 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 (30min)
B) C&J: to 1rm (20-30min)                                                                                                                                                             C) Back Squat: 3,5,7,9-f (match or beat Wed.) or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5s x3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

Level 3: Week 3/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)                                                                                                                                                                     
C) Back Squat: 3,5,7,9-f (match or beat Wed.) or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5s x3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

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

WOD:

3 Rounds FBT:

20 Walking Lunges (R&L=1) then 15 burpees

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