CF LEMAN VICH
ROOKIE
A.
3xAMRAP 4 min:
Row 100m
10 Hang Power Snatch
Rest 3-4min between AMRAPs
Restart the AMRAP each time
INTERMEDIATE
A1.
Hang Power Clean
3-3-3-3
No Rest
A2.
Power Clean
5-5-5-5
Rest 2min
B.
For time:
Run 800m
40m Handstand Walk
10 Overhead Squats 80/50kg
Run 400m
40 Burpee Box Jump Overs 24/20”
5 Overhead Squats 80/50kg
ADVANCED
Phase: Power
Week 6
Determine your Neuro-Muscular Efficiency (NME):
A.
Press 1RM
B.
Back Squat 1RM
C.
Exactly 10min after A:
1 set max reps at 85% of A at 3010 tempo
D.
Exactly 10min after B:
1 set max reps at 85% of B at 3010 tempo.
E.
5 Rounds for time:
Row 500m
7 Thrusters 135lb
(Cap time 14:00)
F.
30 Muscle Ups for time
(Cap time 5:00)