CF LEMAN VICH
ROOKIE
A.
5 Rounds for time:
12 Hang Power Clean
6 Push Jerk
INTERMEDIATE
A.
DB Push Press
5-5-5-5
Rest as needed
B.
“DB DB Double”
3 Rounds for time and Reps:
400m Run
1 min Max Reps DB Shoulder to Overhead 20/15kg
1 min Max reps DB Squat Clean
1 min Max Reps Double Unders
Rest 2 min between rounds
ADVANCED
Phase: Oly
Week :3
Low NME Score -1
High NME Score +1
A.
Power Clean
4-4-4-4-4
Loading 50,60,65,70,65
Rest 1 min
B.
Snatch Complex
1-1-1-1
Rest 2 min
Complex: 1 Hang Power Snatch + 3 Overhead Squats
The next parts should be performed at 100+% effort each time, stop if you hit critical drop off.
C.
For time:
20 Cal Air Bike
10 Push Press 40/25kg
D.
For time:
20 Cal Air Bike
10 Push Press 50/30kg
E.
For time:
20 Cal Air Bike
10 Push Press 60/40kg
F.
For time:
20 Cal Air Bike
10 Push Press 70/45kg