CF LEMAN VICH
ROOKIE
A.
FGB Style for 3 Rounds:
1min Wall Ball
1min Sumo Deadlift High Pull
1min Box Jumps
1min Row Calories
1min Rest
INTERMEDIATE
A.
Press 1RM
B.
3 Rounds for time
9 Handstand Push Ups
18 DB Overhead Walking Lunges 2×20/15kg
27 Burpees
ADVANCED
Phase: Oly
Week :6
Low NME Score no change!!!
High NME Score +1
A.
Snatch
1-1-1-1-1-1-1
Rest as needed
Loading 60,70,80,85,90,95,90
B.
Front Squat
2-2-2-2-1-1-2
Rest as needed
Loading 60,70,80,85,90,95,85
C.
EMOM for 10min:
8 DB Front Rack Walking Lunges 22.5/15kg
8 Toes to Bar
D.
Reverse Tabata Air Bike for calories (10s work/20s Rest x 8)