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

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

A) P@K Sn TO H @ Kn Sn: 2&2 x5 sets @70-80% w/90s rest or to top 2&2, 1&1

(*use straps)ORSn x1 @90%+ (no misses) OR Pw Sn x3,x2,x1 (~30 min)

B) Pw C&J 3&1, 2&1, 1&1 or C&J to 70-80% x1&1 (go by feel don’t overdo these, sharp/easy reps) (~15-20 min)

C) Optional (if you have poor positions-*not optional)-Behind the Neck Split Press &/OR Snatch Sotts Press/OR Jerk Sotts Press: x3s*2-3  x3-5 (remember, this is about positions not world records)(~10-15 min)

D1) Bench Press: 5s x 5 sets (~20 min)

D2) BB Rows: 5s x5 sets

E) Any other upper assistance work desired

F) Abs: Hanging Leg Raises, etc.: 10-15×3 (~5-10 min)

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