ROOKIE
A.
3 Rounds for time:
Row 240m
12 Power Snatch
6 Toes to Bar
Row 120m
Rest 1 min
B.
2 Rounds for time:
Row 240m
12 Power Snatch
6 Toes to Bar
Row 120m
Rest 1 min
C.
1 Round for time:
Row 240m
12 Power Snatch
6 Toes to Bar
Row 120m
(rest at least 3 min between sprints)
INTERMEDIATE
A.
Power Snatch
10-8-8-10-8-8
Rest 2 min
B.
21-15-9
Snatch 40/25kg
Pull Ups
CF LEMAN NYON
A.
Complex Clean and Jerk
5 Rounds not for time:
2 Clean
1 Front Squat
1 Jerk
B.
Alternating EMOM for 24min (4 rounds):
500/400m Row
Max Clean and Jerk @60%
3min work/3min Rest