CF LEMAN VICH
ROOKIE
A.
10 minute Cindy
AMRAP 10 min
5 Pull Ups
10 Push Ups
15 Squats
INTERMEDIATE
A.
Front Squat
4-4-3-3-2-2
Rest 2-3 min
B.
4 Rounds for time
10 American Swings 32/24kg
20 Box Jumps 24/20”
40 Sit Ups
ADVANCED
Phase: Oly
Week :2
A.
Snatch
2-2-2-2-1-1
Loading 50,60,70,80,85,90
Rest as needed
(No NME application)
B.
Power Clean
2-2-2-2-2
Loading 50,60,65,70,70
Rest as needed
Low NME Score -1
High NME Score +1
C.
AMRAP 4 min
9-7-5
Strict Deficit Handstand Push Ups
Snatch 60/40kg
Rest 3 min
D.
AMRAP 4 min
9-7-5
Handstand Walk (m)
Hang Power Snatch 50/30kg
Rest 3 min
E.
AMRAP 4 min
9-7-5
Handstand Push Ups
Power Snatch 40/25kg
F.
100 Banded abs pull downs