CF LEMAN VICH
ROOKIE
A.
Row 2k for time
INTERMEDIATE
Benchmark day, please log your results to beyond the whiteboard.
A.
Row 2k for time
ADVANCED
Phase: Oly
Week :3
Low NME Score -1
High NME Score +1
A.
Snatch off blocks
3-3-3-3-1
Rest as needed
Loading 50,60,70,80,85
(No NME)
B.
Snatch High Pull off blocks
3-3-3-3
Loading 90%
Rest 2 min
C.
3 Rounds for time:
25 Wall Ball 2014lb
15 Power Snatch 40/25kg
Then
3 Rounds for time:
12 L Pull Ups
12 Box Jumps 24/20”
12 Hang Squat Clean 60/40
Then
3 Rounds for time
30 Calorie Row
15 Handstand Push Ups
(Cap time: 26min)
D.
1 Max set unbroken sit ups (@1021)