SEMINAR FLIER PIC

Team LAB-7/20/13-Saturday

Level 1: Week 2/3 (match or beat last week/past numbers)

A)     Snatch: x1rm (30 min)

B)      C&J: 1rm (20-30 min)

C)      Optional: Front Squat 321 (15-20 min)

D)     Back Squats: 3s x3 (30 min)

E)      Clean Grip Deadlifts: 321 (15 min)

F)      Back Extensions: x10-15 x 3 (5 min)

Level 2: Week 2/3 (match or beat last week/past numbers)

A)     Snatch: to 1rm OR Snatch: x1x10

B)      C&J: 1rm (20-30 min)

C)      Front Squat 321 (15-20 min)

D)     Back Squats: 3s x3 (30 min) (OR, drop front squats and hit 5s x5)

E)      Clean Grip Deadlifts: 321 (15 min)

F)      Back Extensions: x10-15 x 3 (5 min)

Level 3: Week 2/3 (match or beat last week/past numbers)

A)     Snatch: to 1rm OR Snatch: x1x10

B)      C&J: 1rm (20-30 min)

C)      Front Squat 321 (15-20 min)

D)     Back Squats: 2s x3 (30 min) (OR, drop front squats and hit 5s x5)

E)      Clean Grip Deadlifts: 321 (15 min)

F)      Back Extensions: x10-15 x 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:

Angie

100 pullups

100 pushups

100 situps

100 squats

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