CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
Run 400m
20 Hang Squat Cleans
INTERMEDIATE
A.
3 Position Snatch
5-4-3-2-1
Rest 2 min
B.
For time:
200 Double Unders
100 DB Snatch 20/15kg
200 Double Unders
ADVANCED
Phase: Oly
Week :1
Low NME Score -1
High NME Score +1
A.
Snatch (above the knee)
3-3-3-3-3-3
Loading 50,60,65,70,75,75
Rest as needed
B.
Snatch Deadlift with pause below the knee and above the knee
3-3-3-3-3
Loading 75,75,80,80,80
Rest as needed
C.
Snatch Complex 1RM
(Complex = 1Snatch + 1 Hang Snatch)
D.
AMRAP 14min
45 Double Unders
10 KB Power Snatch Right Arm 24/16kg
45 Double Unders
10 KB Power Snatch Left Arm 24/16kg
E.
50 Toes to Bar