ROOKIE
A.
Every 2 minutes for 20 minutes:
20 Double Unders
10 Cal Row
INTERMEDIATE
A1.
Front Squat
2-2-2-2-2
Rest 30s min
A2.
Medball Clean
6-6-6-6-6
Rest 1 min
B.
4 Rounds for time
Row 500m
10 Medball Clean 20/14lb
10 Push Ups
10 Wall Ball 20/14lb to 10/9ft
CF LEMAN NYON
A.
Complex Snatch
5Rounds:
1x Snatch Deadlift
1x Hang Power Snatch
1x Overhead Squat
B.
Alternating EMOM for 20min:
5 Power Snatch
5-10 Kipping Pull-Ups Unbroken
C.
DT ABS
5rounds:
12 Knees Tuk
9Hollow Rock
6 Super Man