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Team LAB-6/21/13-Friday

***OPTIONAL WORKOUT***

Level 1, 2, & Crossfit Comp: Week 1/3 in this rotation, match or beat last week/past phases.                                                                        
Optional workout:

M)   Snatch: A, B,Cs/technique work/warm-ups with barbell only

N)    Clean & Jerk: A, B,Cs/technique work/warm-ups with barbell only

Level 3: Week 1/3 in this rotation, match or beat last week/past phases.                                                                        
A) Snatch: to 1rm w/ no misses. (30min)
B) C&J: to ~90% of top C&J for the week or last warm-up/opener type of weight.  No misses and do NOT grind out any heavy cleans. (20-30min)

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