CF LEMAN VICH
ROOKIE
A.
6 Rounds for time:
20 Cal Row
20 Sit Ups
20 Overhead Squats
(teams of two, alternating tasks until 6 rounds are complete)
INTERMEDIATE
A.
For time:
10 Hand Release Push Ups
10 Pull Ups
Max Reps Thrusters 50/30kg
(workout ends when 100 thrusters are complete – the thrusters must be unbroken but you can rest with the BB on your back)
ADVANCED
Phase: Oly
Week :4
Low NME Score -1
High NME Score +1
A.
Snatch
3-3-3-3-2
Rest 3min
Loading 60,70,80,85,90
B1.
Power Clean
3-2-2-2
No Rest
B2.
Power Jerk
3-2-2-2
Rest 2 min
Loading 50,60,65,70 (1RM C&J)
C.
For time:
150 Burpee Box Jumps 24/20”
(EMOM 2 Clean & Jerk 50/30kg)
(Cap time: 9 min)
D.
100 Toes to Bar (in sets of 10 or sets of 5 – nothing else)