Team LAB 8/23/14 Saturday,Wave 2a of 4a, Week 2 of 3 Level 2

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

A)     Snatch x1 & wave 2 (optional: but recommended) after C&J  (~30 min)

B)      C&J: Cl+Fs+J (~90-95+)(~ (~20-30 min)

C)      Optional, but recommended: Snatch-wave 2: 2s x 5-7 sets w/90 sec rest  ( ~80-85%+ of top 1) (~20 -30 min)

D)     Back Squat: to top 3,2,1 (~15 min)

E)      Front Squats: 4s x3 sets (or x4rm, -5%x4, -10%x4) (~15 min)

F)      Cl Deads: 4s x3 (or x4rm, -5%x4, -10%x4) (~15 min)

G)     Optional: Front Rack Lunges, OH Walking Lunges, or Contralateral Lunges x10sx3 (~5 min)

H)     Optional: box jumps x5s x3-5 (highest possible) (~5 min)

I)        Low Back: Barbell hypers&/or reverse hypers x10-15 x3 sets

*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).