CF LEMAN VICH
ROOKIE
A.
5 Rounds for time:
Run 400m
12 KB Swings
6 Pull Ups
INTERMEDIATE
A.
Power Clean
2-2-2-2-2-2-2
Rest 2-3min
(to be performed as 1.1, 1.1 etc. not tng)
B.
5 Rounds for time
10 Clean High Pull 40/25kg
5 Push Jerk 40/25kg
10 Ring Dips
ADVANCED
Phase: Oly
Week :4
Low NME Score -1
High NME Score +1
A.
Back Squat
4-4-4-3-4
Loading 60,70,80,85,80
Rest 2 min
B.
Snatch High Pull
4-3-3-3
Loading 80,85,80,80
C.
AMRAP 14min
200m Farmer Carry 2×24/16kg
5 Ring Muscle Ups
D.
50m Handstand Walk
(Cap time: 5min)