CF LEMAN VICH
ROOKIE
A.
21-18-15-12
Knees to Elbows
Hang Power Clean
Air Squats
INTERMEDIATE
A.
Thruster
8-8-8-8
Rest 2 min
B.
“Ahn Nui“
50-40-30-20-10
Wall Ball
Double Under
Sit Ups
ADVANCED
A.
In 3 minutes:
5 Unbroken Snatches for max load.
(When clock hits 5:00, start B)
B.
Max Reps 30s
Front Squats 100/70kg
(When clock hits 6:00, start C)
C.
For time:
40 Double Unders
20 Wall Ball 20/14 to 10/9ft
10 Toes to Bar
80 Double Unders
40 Wall Ball 20/14 to 10/9ft
20 Toes to Bar
120 Double Unders
60 Wall Ball 20/14 to 10/9ft
30 Toes to Bar
(workout adapted from Invictus online competition)