CF LEMAN VICH
ROOKIE
A.
5 Rounds for time:
Run 200m
10 Burpees to 6” above reach
Run 200m
5 Burpees to 8” above reach
INTERMEDIATE
A.
Sumo Deadlift
3-3-3-3
Rest 3 min
B.
4 Rounds for time:
20 Sumo Deadlift High Pulls 60/40kg
20 Toes to Bar
ADVANCED
Phase: Oly
Week :3
Low NME Score -1
High NME Score +1
A.
Clean and Jerk
3-4-3-4-3-4-3-4-3-4
Rest 1-2 min
Loading 60,60,70,70,75,75,80,80,80,80
B.
Hang Power Snatch
4-4-4-3-3
Rest 1-2min
Loading 50,60,65,70,70
C.
For 3 Rounds of 5 min:
12 Deadlifts 85kg/55kg
9 Back Squats 86/55kg
6 Shoulder to Overhead 85/55kg
Max Burpee Muscle Ups in Remaining time
Rest 2 min between rounds
D.
50 Double KB Overhead Squats