CF LEMAN VICH
ROOKIE
A.
Hang Power Clean
12-12-6-6
Rest 2 min
B.
3 Rounds for time:
50 Air Squats
20 Knees to Elbows
10 Hang Power Clean
INTERMEDIATE
A1.
Weighted Chest to Bar Pull Ups
6-6-6-6
Rest 30s
A2.
Weighted Ring Dips
6-6-6-6
Rest 1 min
B.
3 Rounds for time:
10 Dumbell Hang Squat Snatch (Left Arm) 20/15kg
5 Bar Muscle Ups
10 Dumbell Hang Squat Snatch (Left Arm) 20/15kg
5 Bar Muscle Ups