CF LEMAN VICH
ROOKIE
A.
For time:
15 Hang Power Snatch
15 Power Snatch
15 Squat Snatch
INTERMEDIATE
A.
FGB Style for 4 Rounds:
2 min max reps Pull Ups
2 min max reps Squats
2 min max reps Push Ups
2 min max calorie Row
ADVANCED
Phase: Open Prep
Week :10
A.
“Nate”
Amrap 20 minutes of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53
B.
Amrap 15 minutes of:
15 Wall Ball Shots, 20/14
15 Power Snatch, 75/55
C.
Amrap 10 minutes of:
50 Double-unders
5 Burpees, bar-facing
5 Deadlifts, 315/205
(Rest 5 minutes between workouts.
Teams of two, alternating whole rounds through all three pieces)