Wednesday 12/12/12

Level 1: week 2 out of 2  (2/6) (match or beat last week/past numbers)
A) Clean: x1rm (30 minutes)
B) Clean back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
C) Optional: Clean Pulls: 100% 3×3 (5-10min)                                                                                                                              D) Rack Jerks: 3sx3 (15 min)
E) Back Squat 3,5,7,9-f or 5s x 3 (20-30min)                                                                                                                                F) RDL OR SN DL 5s x 3 (15 min)
G) Reverse Hypers: 10-15×3 (5 min)

Level 2: week 2 out of 2  (2/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) Optional: Snatch back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
C) Clean & Jerk: x1rm (20 min)
D) Optional: Clean back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
E) Rack Jerks: 3sx3 (15 min)
F) Back Squat 3,5,7,9-f or 5s x 3 (20-30min)                                                                                                                               G) RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

Level 3:  week 2 out of 2  (2/6) (match or beat last week/past numbers)                                                                                       A) Snatch: x1rm (30 minutes)
B) Optional: Snatch back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
C) Clean & Jerk: x1rm (20 min)
D) Optional: Clean back off sets OR High Hang: 2s x3 @ ~80-85%+ (15 min)
E) Rack Jerks: 3sx3 (15 min)
F) Back Squat 3,5,7,9-f or 5s x 3 (20-30min)                                                                                                                               G) RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

*note: Level 3: may perform pulls &/or Rack jerk after/before squats if needed