ROOKIE

A.
3 x 3 min AMRAP
Repeats:
15 Double Unders
5 Front Squats

Rest 3 min between efforts,
continue the AMRAP

INTERMEDIATE

A.
Snatch (squat)
4-4-3-3-2
(to be performed as 1.1.1.1 etc. not tng)
Rest 2 min

B.
4 Rounds for time:
Row 500m
10 Overhead Squats
60/40kg

CF LEMAN NYON

A.
Back Squat
5-5-5-5-5-5

B.
3 Rounds for time:
21 Double Unders
15 Dumbell Thrusters
9 Pull-ups

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