Team LAB-7/6/13-Saturday
Level 1: Week 3/3 (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: 5s x3 (30 min)
E) Clean Grip Deadlifts: 3s x1-3 (15 min)
F) Back Extensions: x10-15 x 3 (5 min)
Level 2: Week 3/3 (match or beat last week/past numbers)
A) Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)
B) C&J: 1rm (20-30 min)
C) Front Squat 321 (15-20 min)
D) Back Squats: 5s x3 (30 min) (OR, drop front squats and hit 5s x5)
E) Clean Grip Deadlifts: 3s x1-3 (15 min)
F) Back Extensions: x10-15 x 3 (5 min)
Level 3: Week 3/3 (match or beat last week/past numbers)
A) Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)
B) C&J: 1rm (20-30 min)
C) Front Squat 321 (15-20 min)
D) Back Squats: 5s x3 (30 min) (OR, drop front squats and hit 5s x5)
E) Clean Grip Deadlifts: 3s x1-3 (15 min)
F) Back Extensions: x10-15 x 3 (5 min)
CF Comp: Week 3/3 in this rotation, match or beat last week/past phases.
Oly Workout from Level 1, 2, or 3
WOD: 10 rounds w/60 sec rest between each
3 Muscle ups
12 Jumping lunges
