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Team LAB-Saturday 2/16/13

Level 1: Week 1/3  in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Optional: Front Squat: 3,2,1 (15-20 min)                                                                                                                                  D) Back Squat: 5s x 3 (30 min)
E) Clean Grip Deadlifts: 3sx3 (15 min)
F) Back Extensions: 10-15×3 (5 min)

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

CF Comp: Week 1/3  in this rotation, match or beat last week/past phases.                                                                        Oly Workout from Level 1, 2, or 3

Open WOD OR:

50 Thrusters with (45/65)

1000 Meter Row

100 DU

30 Pullups

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