230kg squat

Team LAB-6/8/13-Saturday

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

WOD: 15 Min AMRAP

Power Clean x5 (95/135)

Pullups x10

Wall Ball x15 (9ft/10ft)

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