CF LEMAN VICH
ROOKIE
A.
Clean and Jerk
B.
Row 2k for time
INTERMEDIATE
A.
Front Squat
3-3-3-3-3
Rest 3 min
B.
5 Rounds for time:
200m Run
25 Push Ups
ADVANCED
Phase: Open Prep
Week :5
A.
Push Press
3-3-3-3-3-3-3-3-3
Rest 1 min
(3 sets neutral behind the neck, 3 sets neutral front rack, 3 sets snatch grip BTN)
B.
Wide grip weighted pull ups
8-8-8
Rest 3min
C.
4 Rounds for time:
Run 400m
25 Clean and Jerk 95/65lb
D.
DB KB Overhead Walking Lunges
10m-10m-10m