ROOKIE
A.
4 x 3 min AMRAP Repeats:
20 Double Unders
10 Thrusters
5 Burpees over the bar
Rest 2 min
(continue the AMRAP where you left off)
INTERMEDIATE
A.
Clean and Jerk 1RM
B.
AMReps 20min:
15 Clean & Jerk 50% 1RM
1 min Rest
15 Clean & Jerk 60%1RM
1 min Rest
15 Clean & Jerk 70%1RM
1 min Rest
15 Clean & Jerk 80%1RM
1 min Rest
15 Clean & Jerk 90%1RM
1 min Rest
15 Clean & Jerk 100%
CF LEMAN NYON
A.
Technique KB Snatch
B.
EMOM for 6min
4 KB snatch (each arm)
C.
AMRAP 3min
6 KB Swing
6 Gobelet Squat
Rest 1min
AMRAP 3min
20 Speed step
5 Burpees