CF LEMAN VICH
ROOKIE
A.
AMRAP 10min:
10 Goblet Squats
20 Double Unders
10 Burpees
INTERMEDIATE
A.
Turkish Get Up
4-4-3-3-3 (each side)
B.
DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
ADVANCED
Phase: Oly
Week :6
Low NME no change!!!
High NME Score +1
A.
Clean and Jerk
1-1-1-1-1-1-1
Rest as needed
Loading
60,70,80,85,90,95,90
B.
Press
3-3-3-3-3
Rest 3 min
C.
AMRAP 13 min:
5 Hang Snatch 50/30kg
5 Hang Cleans 50/30kg
10 Ring Dips (from muscle up height)
15 Box Jump overs 24/20”
D.
3x2min GHD Paddling