Team LAB-Thursday 2/21/13
Level 1: Week 2/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s x3sets (15 min)
B) 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 2s x1-3
E) Optional: Snatch Grip BN Push Press: x2s x1-3
F) Military Press: 3s x5
G) Pullups (weighted if possible): 3s x5
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 2: Week 2/3 in this rotation, match or beat last week/past phases
A) Snatch Sotts Press: x3s x3sets (15 min)
B) Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
C) Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)
D) Push Press: 3s x1-3
E) Optional: Snatch Grip BN Push Press: x2s x1-3
F) Military Press: 3s x5
G) Pullups (weighted if possible): 3s x5
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
Level 3: Week 2/3 in this rotation, match or beat last week/past phases
A) Optional: Snatch Sotts Press: x3s x3sets (15 min)
B) Pw Snatch or Snatch: 3,2,1 (30 min)
C) Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)
D) Push Press: 2s x 1-3
E) Optional: Snatch Grip BN Push Press: x2s x1-3
F) Military Press: 3s x5
G) Pullups (weighted if possible): 3s x5
H) Any other upper body assistance work desired
I) Abs: GHD or Decline Sit-up, etc: x10-15×3
CF Comp: Week 1/3 in this rotation, match or beat last week/past phases
Level 1,2, or 3 Oly A-D
For this triplet: FBT
On this couplet/superset: set 10 min clock. AMRAP in 10 min
E1) HSPU: x3-5
E2) Ring Pullups or Pullups (may kip): x3-5
WOD 1
Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min
WOD 2
Prowler + bodyweight load x 150 feet TO 200 meter row x 5 rounds FBT
