CF LEMAN VICH
ROOKIE
A.
21-15-9
Power clean
Handstand Push Ups
INTERMEDIATE
A.
3 Rounds not for time:
30 Russian Twist
30 Hollow Rock
30 Banded side bends (15 per side)
B.
For time:
40 Pistols Left Leg
40 Pistols Right Leg
40 DB Snatch 20/15kg Left Arm
40 DB Snatch 20/15kg Right Arm
40 Toes to Bar
ADVANCED
Phase: Open Prep
Week :1
A.
EMOM 8min
4 Power Clean 95/75lb
(each set of 4 should be less than 8s)
B.
AMRAP 12 min:
150 Wall Ball 20/14lb
90 Double Unders
30 Ring Muscle Ups
C.
AMRAP 12 min:
150 Calorie AirBike
90 Calorie Row
30 Calorie Ski Erg
D.
AMRAP 12min
200m Run
4 Power Clean 135/95lb
200m Run
8 Power Clean 135/95lb
200m Run
10 Power Clean 135/95lb
200m Run
+2 Power Cleans each round