CF LEMAN VICH
ROOKIE
A.
2 Rounds for time:
20 Double Unders
40 Wall Ball
10 Clean and Jerk
INTERMEDIATE
A.
Clean
8-8-8-8
Rest 1 min
B.
FGB Style for 10 rounds:
30s Burpees
30s Rest
30s Clean 60/40kg
30s Rest
ADVANCED
Phase: Open Prep
Week :9
A.
Banded Shoulder Press
3-3-3-3-3-3-3-3-3
Rest 45s
B.
Shoulder Press 8RM
C.
For time:
30m Handstand Walk
30 Towel Pull Ups
60 Toes to Bar
30 Towel Pull Ups
30m Handstand Walk
(bring a towel to class! If no towel lay a rope over the pull up rack)