Team LAB-Saturday 2/9/13
Level 1: Week 2/2 (4/6) 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 2/2 (4/6) 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 2/2 (4/6) in this rotation, match or beat last week/past phases.
Oly Workout from Level 1, 2, or 3
Open WOD OR:
50 Double unders
50 Burpees
50 Wall ball shots, 16/20 pound ball
50 Back extensions
50 Push press, 45/65 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 22/24 inch box
