Team Lab Friday Wave 4 of 4 (Level 1, Week 1 of 3): Intensification 2: ‘321…Peak’
| *May move Saturday lifts OR Squats to today if needed for time/energy, etc. BUT, be sure not to over do Thursday. |
| Snatch: |
| To top x3, x2, x1 x7-10 sets/singles (w/*60s rests or for practice sitting ~ 3 min+, may go up, down, stay at the same, or wave up/down with the weight) (~45 min) (Max/match or beat Monday’s lifts) (If meet peak may cut reps down as needed) |
| Clean & Jerk: |
| To top x3, x2, x1… (Jerk last rep)(Max/match or beat Monday’s lifts) (~30-45 min) |
| Optional/Recommended-C&J Back-offs: |
| 1+1x 3-5 sets @85-90%+ of top C&J (~90s-2 min rests, or for practice sitting: ~3 min+) |
| Optional-Snatch Pulls (No straps-if possible): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
| Optional-Clean Pulls (No straps-if possible): |
| x3, x2, x1 (~100-105%+, 105-110%+, 110-115%+ of today’s lifts) (90s-2min rests) (~10 min) |
