CF LEMAN VICH
ROOKIE
A.
4 Rounds for time:
40 Sit Ups
10 Back Squats
10 Handstand Push Ups
INTERMEDIATE
A.
Clean 1RM
B.
AMRAP 15 min:
4 Bar Muscle Ups
6 Turkish Get Ups
8 Ring Push Ups
ADVANCED
Phase: Open Prep
Week :8
A.
Anderson Back Squat 2RM
B.
Single Leg Suitcase Deficit Deadlift (each leg)
10-10-10-10
Rest 1 min
C.
Single Arm OHD Walking Lunges (each arm)
10m-10m-10m
Rest 2 min
D.
5 Rounds for time:
40 Double Unders
10 Snatch 95/65lb
5 Bar Muscle Ups
(Cap time 12min)