Level 1: Week 1/3 in this rotation, match or beat last week/past phases.
A) Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x3s x5
D2) Bentover Barbell Rows: x3s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 2: Week 1/3 in this rotation, match or beat last week/past phases.
A) Snatch from blocks at knee x3,2,1 OR Power Snatch with pause at Knee: 321 or x1 (30min)
B) Power Clean & Jerk 3+1, 2+1, 1+1 OR Power Clean with pause at knee+ Jerk w/ pause in dip: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x3s x5
D2) Bentover Barbell Rows: x3s x5 (20 min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (5 min)
Level 3: Week 1/3 in this rotation, match or beat last week/past phases.
A) Power Snatch OR Snatch: 321 or x1 (30min)
B) Power Clean + Jerk: 3+1, 2+1, 1+1 (20 min)
C) Behind the Neck Push Press OR Behind the Neck Split Press: 3s*3 x 3 (10 min)
D1) Bench Press: x3s x5
D2) Bentover Barbell Rows: x3s x5 (20min)
E) Any other upper assistance work desired
F) Abs: Hanging Leg Raises: 10-15×3 (10 min)
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: rest 30-60s between sets
E1) Dips: x3, 6 (at 92.5% of 5rm), 9-f (at 85% of 5rm) (60-90s rest) (use weighted belt if possible)
E2) Hanging Leg Raises OT Toes to bar: x10-15 x3
E3) GHD Situps + 10-25lbs at chest: x10-15 x3
WOD 1:
-Muscle up practice-5min
WOD 2: FBT
KB Swing 20>2 (-2)
Burpee 10>1 (-1)
