CF LEMAN VICH
ROOKIE
Push Ups
A.
AMRAP 8 min:
2 Push Ups
2 Sit Ups
2 Kettlebell Swings
(+ 2 reps each round – Round 2: 4,4,4 R3: 6,6,6 etc)
INTERMEDIATE
Skill day, today you will spend the majority of the class working on one skill.
Overhead Squats
A.
21-15-9
Overhead Squats 40/25kg
Pull Ups
ADVANCED
Phase: Oly
Week :6
No NME Application
A.
Deficit Snatch Grip Deadlift
3-3-2-2-1-1
Rest as needed
B.
Single Arm Overhead Squat 8RM
C.
6 Rounds for time:
500m Row
30 Wall Ball 20/14lb
15 Chest to Bar Pull Ups
(cap time 26min)
D.
8 x max L-sit hold
Rest as needed