Team LAB-7/11/13-Thursday
Level 1: Week 1/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x2s x3sets or 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: x321
F1) Military Press: 3s x5
F2) Pullups (weighted if possible): 3s x5
G) Any other upper body assistance work desired
H) 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: x2s x3sets or 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
F1) Military Press: 3s x5
F2) Pullups (weighted if possible): 3s x5
G) Any other upper body assistance work desired
H) 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: x2s x3sets or 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
F1) Military Press: 3s x5
F2) Pullups (weighted if possible): 3s x5
G) Any other upper body assistance work desired
H) 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) x15, 12, 9, 6,3
E2) HSPU Strict or kips (stay with strict as long as possible) x15, 12, 9, 6,3 (may shorten ROM with pads under head)
E3) Toes to bar, Ab Mat or HLR x15-25 x3-5 rounds
WOD 2: Skill/Skill Strength
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 3-Conditioning
5 Round FBT
10 Ring Dips
10 Burpee Pullups
10 Wall Ball
