ROOKIE
A.
5-10-15-20
Hang Squat Clean
Burpee Box Jump Over
INTERMEDIATE
A.
Clean and Jerk
5-3-1
Rest 3 min
B.
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
CF LEMAN NYON
A1.
5 Rounds:
Bent Over Row
10-10-10-10-10
(each Arm)
Rest 30s
A2.
Handstand Hold 30s
Rest 1min30
B.
3 Rounds for Time:
400m Run
20 KB Swings