ROOKIE
A.
3 Rounds for time:
21 Kettlebell Swings
12 Pull Ups
Run 400m
INTERMEDIATE
A.
Clean and Jerk
2-2-2-1-1-1
Rest as needed
B.
21-15-9
Clean and Jerk 50/30kg
Toes to Bar
CF LEMAN NYON
A1.
Technique Kipping Pull-ups:
Tabata Hollow/Superman
A2.
EMOM 6min
Pull-ups
B.
2 Rounds for time:
30cal Row
20 Medball Cleans
10 DB PushPress
30 Box Jumps
20 Pull-ups
10 DB Push Press