ROOKIE
A.
Split Jerk
8-8-8-8
Rest 2 min
B.
For time:
20 Shoulder Press
20 Ring Rows
20 Push Press
20 Pull Ups
20 Push Jerk
20 Strict Pull Ups
(it is ok to increase the load on the shoulder to overhead movements if desired).
INTERMEDIATE
A.
KB Complex
5-5-5-5
(Complex = 2 weighted sit ups+1 TGU+2KB Windmills+back to ground, one set is 5 reps left, 5 reps right).
B.
21-15-9
Squat Snatch 40/25kg
Floor Wipers 40/25kg
CF LEMAN NYON
A.
Front Squat
10-8-4-8-10
B.
AMRAP 20min
6 Power Cleans
9 Front Squat
12 Box Jumps
(team of 2, Alternating Round)