CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
Run 400m
15 Power Cleans
15 Pull Ups
INTERMEDIATE
A.
In 10 minutes:
Run 1600m
Max Reps Deadlift 100/70kg in remaining time
In 8 Minutes
Run 1200m
Max Reps Cleans 60/40kg in remaining time
ADVANCED
Phase: Open Prep
Week :9
A.
3 rounds for time
50 Double Unders
10 Overhead squats, 135/95
B.
15-12-9 reps for time of:
Clean and Jerk, 135/95
Chest to Bar Pull Ups
C.
4 rounds for time of:
15 Burpees over the rower
15 Calorie row
15 Push Press, 135/95
*rest exactly 5 minutes between workouts