CF LEMAN VICH
ROOKIE
A.
For time:
15 Clean and Jerk
30 Burpees over the bar
15 Clean and Jerk
INTERMEDIATE
A.
Overhead Squat
2-3-2-2-3-2
Rest 3min
B.
AMRAP 7 min:
25 Double Unders
5 Burpees
ADVANCED
Phase: Oly
Week :4
Low NME Score -1
High NME Score +1
A1.
Power Snatch
4-3-3-3
No rest
A2.
Overhead Squat
4-3-3-3
Rest 3 min
Loading 50,60,65,70
B.
Clean (squat!)
4-3-3-3-2-3
Rest 2-3 min
Loading 50,60,70,75,80,85,90,85
C.
For time:
100 Row Calories
80 Wall Ball Shots
60 Unbroken Double Unders
40 Handstand Push Ups
(Cap time: 12min)
D.
50 GHD Sit Ups (to be completed at anytime and in any sets/reps during the hour)