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Team LAB-Saturday 2/1/13

Level 1: Week 1/2 (3/6) in this rotation, match or beat last week/past phases.                                                                        
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5s x3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

Level 2&3: Week 1/2 (3/6) in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)                                                                                                                 
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5sx3 (15 min)
E) Back Extensions: 10-15×3 (5 min)

CF Comp: Week 1/2 (3/6) in this rotation, match or beat last week/past phases.                                                                       

Oly Workout from Level 1, 2, or 3

Double Decker Tabata:

1)      Tabata: Pushups (optional: high plank rest)

Rest 1 minute

2)      Tabata: BW Squats (optional: rest in squat and hold)