CF LEMAN VICH
ROOKIE
A.
Shoulder Press
5-5-3-3-3-1-1-1-1
B.
10 Rounds for time:
3 Clean and Jerk
3 Chest to Bar Pull Ups
3 Ring Dips
200m Run
INTERMEDIATE
A.
21-15-9
Handstand Push Ups
Pull Ups
B.
21-15-9
Deadlifts
Box Jumps
C.
21-15-9
Push Press
Hang Power Cleans
(Cap time of 6min on each, there is no rest between unless you finish under 6 minutes, choose about 50% of DL 1RM for B).