CF LEMAN VICH
ROOKIE
A.
Baseline
For time:
Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
INTERMEDIATE
A.
Hang Power Snatch
7-7-7-7-7
Rest 2 min
B.
Elizabeth
21-15-9
Clean 135/95lb
Ring Dips
ADVANCED
Phase: Open Prep
Week :10
A.
Deadlift 1RM
B.
Bulgarian Split Squats
10-10-10-10 (each leg)
Rest 1 min
C.
For time:
30 Burpees to plate
400m Run
20 Burpees to Plate
400m Run
10 Burpees to plate
400m Run
(Cap time: 12min)
D.
100 banded pull downs