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Team LAB-7/4/13-Thursday

Level 1: Week 3/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x3s x3sets (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: 2s x1-3

E)     Optional: Snatch Grip BN Push Press: x2s x1-3

F1) Military Press: 5s x5

F2) Pullups (weighted if possible): 5s x5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 2: Week 3/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: x3s x3sets (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: 2s x1-3

E)     Optional: Snatch Grip BN Push Press: x2s x1-3

F1) Military Press: 5s x5

F2) Pullups (weighted if possible): 5s x5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 3: Week 3/3 in this rotation, match or beat last week/past phases

A)    Optional: Snatch Sotts Press: x3s x3sets (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: 2s x 1-3

E)     Optional: Snatch Grip BN Push Press: x2s x1-3

F1) Military Press: 5s x5

F2) Pullups (weighted if possible): 5s x5

G)     Any other upper body assistance work desired

H)     Abs: GHD or Decline Sit-up, etc: x10-15×3

CF Comp: Week 3/3 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) x3 w/10-30 sec negatives x3-5 rounds
E2) HSPU Strict or kips (stay with strict as long as possible) x3 w/10-30 sec negatives x 3-5 rounds
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

10 Round FBT

1 Rope Climb

6 Box Jumps

10 KB Swings