CF LEMAN VICH
ROOKIE
A.
Hang Squat Clean
4-4-4-4
Rest 2 min
B.
21-15-9
Hang Squat Clean Thruster
Push Ups
INTERMEDIATE
A.
Split Jerk 1RM
B.
3 Rounds for time:
5 Strict Toes to Bar
5 Strict Knees to Elbows
10 Toes to Bar
10 Knees to Elbows
40 Wall Ball 30/14lb
ADVANCED
Phase: Open Prep
Week :7
A.
Press (banded)
3-3-3-3-3-3-3-3
Rest 45s
B.
Push Press 8RM
C.
Strict C2B Pull Ups
8-8-8
Rest 1 min
D.
AMRAP 11min:
12 Bar Facing Burpees
13 Alternating DB Snatch 50/35lb