Team LAB 9/11/14 Thursday, Wave 3a of 4a, Week 2 of 3 Level 3

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

A) Sn Sotts x2*3 x3

B)  Sn from Blocks @ Knee x3 (~75-80%+)x2 (~80-85%+) x1 (~85-90%+) or H. Sn x3 (~75-80%+)x2 (~80-85%+) x1 (~85-90%+)  (straps)

C) H Pw Cl + Pw Cl & Pw J to top 1&1&1 (~60-70%+), then top Pw Cl & Pw J x1&1 (~70-80%+)

D) Jerk Support/Aux: n/a

E) Optional: Rack Jerks (if didn’t do yesterday)

F) Push Press: 2s x3 or 321

G) Optional: Snatch Grip BN Push Press: 2s x1-3 or 321

H1) Military Press: 3s x3-5

H2) Pullups (weighted if possible): 3s x3-5

I) Any other upper body assistance work desired

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

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