ROOKIE

A.
Hang Power Clean
5-5-5
Rest 2 min

B.
Hang Squat Clean
5-5-5
Rest 2 min

C.
“Death By” format, every minute:
5 Hang Squat Cleans
5 Deadlifts

(add 2 Deadlifts every round)

INTERMEDIATE

A.
“Durante Core”
5 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min

B.
“Karen”
For time:
150 Wall Ball 20/14lb to 10/9ft

CF LEMAN NYON

A.
Front Rack Lunges
10-10-10-10-10
(5each leg, rest 2min between set)

B.
3 Rounds For Time:
200m Run
20 Wall Ball
200m Run
20 Push-ups

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