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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

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