Team LAB-7/8/13-Monday
Level 1: Week 1/3 (match or beat last week/past numbers)
A) Snatch: x1rm (30 min)
B) High hang snatch: 321 OR snatch from high blocks: 321 (15 min)
C) 2 Part Pausing Snatch Pulls: 3s x3 (5-10 min)
D) Snatch OH Squats OR Snatch Balance: 321 (15 min)-(*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)
E) Front Squat 321 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 2-3s x3 w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1
F) Optional: GM 3s x3 (15 min)
G) Back Extensions: x10-15 x 3 (15 min)
Level 2: Week 1/3 (match or beat last week/past numbers)
A) Snatch: x1rm (30 min)
B) 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+), OR Pulls: 3×3 (~100%, ~100-105%, ~100-110%), OR High hang snatch: 321, OR snatch from high blocks: 321 (15 min)
C) C&J: 1rm (20 min)
D) 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+), OR Pulls: 3×3 (~100%, ~100-105%, ~100-110%), OR High hang clean: 321, OR clean from high blocks: 321 (15 min)
E) Snatch OH Squats OR Snatch Balance: 321 (15 min) (*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)
F) Front Squat 321 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 2-3s x3 w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1
G) Optional: GM 3s x3 (15 min)
H) Back Extensions: x10-15 x 3 (15 min)
Level 3: Week 1/3 (match or beat last week/past numbers)
A) Snatch: x1rm (30 min)
B) Snatch Pulls: 3×3 (~100%, ~100-105%, ~100-110%), OR High Pulls: 3×3 (~90-100%) (15 min)
C) C&J: 1rm (20 min)
D) Clean Pulls: 3×3 (~100%, ~100-105%, ~100-110%) (15 min)
E) Snatch Balance: 2s x3 (15 min) (*OR, optional AFTER snatch balance pausing OH Squat: x3sx3 w/~50-80%+)
F) Front Squat 321 (20-30 min)-(only do 3 sets if add optional)-Pausing Front Squats: 2-3s x3 w/50-80% OR Front Squat + Jerk 3+1, 2+1, 1+1
G) Optional: GM 3s x3 (15 min)
H) Back Extensions: x10-15 x 3 (15 min)
*May do snatch balances/OH squats AFTER squats depending on priority (positions or strength?)
