CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
50 Weighted Walking Lunges
20 Dips
10 Snatch
INTERMEDIATE
A.
3 Rounds not for time:
8 Around the worlds (gymnastics)
8 Strict Knees to Elbows
80s FLR on rings
B.
4 Rounds for time:
20 Box Jumps 20”
10 Med Ball Cleans 20/14lb
20 Weighted step ups 20/14lb 20”
ADVANCED
Phase: Oly
Week :5
No NME application
A1.
Clean
2-2-2-2-1-2
No rest
A2.
Jerk
2-2-1-1-1-1
Rest as needed
Loading 60,70,80,85,90,85
B.
For time:
20 Bar Muscle Ups
40 Cal Assault Bike
20 Bar Muscle Ups
(cap time: 8min)
C.
50 DB Overhead Squats 2×20/15kg