2012-12-01_13-29-46_687

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

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