CF LEMAN VICH
Skill day, today you will spend the majority of the class working on one skill.
ROOKIE
Front Squat
A.
10 Rounds for time
2 Front Squat
10 Double Unders
INTERMEDIATE
Split Jerk
A.
Tabata
Split Jerk 60/40 kg
Front Squat 70/50 kg
Deadlift 100/70 kg
(rest 2 minutes between each to change loads)
ADVANCED
Phase: Oly
Week :2
Low NME Score -1
High NME Score +1
A.
Overhead Squat
4-4-3-3-3
Loading 50,60,65,70,70
Rest as needed
B.
Front Squat
3-3-2-2-2
Loading 60,70,80,80,75
Rest as needed
C.
For time:
3 Rounds:
Run 400m
15 Overhead Squats 40/25kg
Then
2 Rounds:
Run 400m
15 Front Squats 80/50kg
Then:
For time:
Run 400m
15 Back Squats 120/80kg
(cap time 18min)
D.
Accumulate 3 min in banded overhead hanging KB Hold