Weigh in day! Please measure yourselves and record your results to beyond the whiteboard.
Are you on track? If not, please talk to one of your coaches about your nutrition.
ROOKIE
A.
Alternating EMOM for 5 Rounds:
1. 14 Squat Snatches
2. 14 Dips
3. 14 Cal Row
INTERMEDIATE
A.
Snatch 1RM
B.
AMRAP 15min
5 Snatch 70% of A
5 Burpees over the bar
CF LEMAN NYON
A.
Push Press
8-6-4-8-6-4
Rest 2min between
B.
AMRAP 20min
15/12 Cal Row
10 Clean & Jerk
20 Split Jumps
{Team of 2, alternating each task)