CF LEMAN VICH
ROOKIE
A.
21-15-9
Front Squat
Handstand Push Ups
INTERMEDIATE
A.
Press
2-10-2-10-2-10
Rest 2 min
(Sets of 2 to be completed with BB, sets of 10 with DB)
B.
3 Rounds for time
15 Pull Ups
15 KB Swings 24/15kg
100 Double Unders
ADVANCED
Phase: Open Prep
Week :6
A.
Work up to a heavy clean
B.
AMRAP 20min
Clean 225/155lb
(Alternate between a 200m Run and 20 box jumps after each attempt, you can have more than one clean in an ‘attempt’ – 85% 1RM minimum on bar if don’t have 225/155lb)
C.
Butterfly Chest to Bar Pull Ups
3 x 1 min max reps