CF LEMAN VICH
ROOKIE
A.
AMRAP 20min:
40 Double Unders
30 Sit Ups
20 Handstand Push Ups
10 Clusters
INTERMEDIATE
A.
Deadlift
6-6-6-5-5-5
Rest as needed
B.
AMRAP 15min:
20 Box Jumps 24/20”
10 Handstand Push Ups
ADVANCED
Phase: Open Prep
Week :2
A.
Back Squat
3-3-3-3-3-3-3-3
Rest 1min
B.
Back Squat 20RM
C.
AMRAP 8min:
20 Wall Ball 20/14lb
20 Pull Ups
20 DB OHD walking lunges 22.5kg
D.
AMRAP 8 min:
20 GHD Sit Ups
10 Bar Muscle Ups
E.
3 min max reps double unders