CF LEMAN VICH
ROOKIE
A.
4 Rounds for time:
25 Double Unders
10 Deadlifts
INTERMEDIATE
A.
Split Jerk
7-6-6-6-7
Rest 2 min
B.
21-15-9
Clean and Jerk 60/40kg
Box Jumps 24/20”
ADVANCED
Phase: Open Prep
Week :1
A.
Ring Muscle Ups
5-5-5-5
Rest as needed
(Low NME Score -1, High NME Score+1)
B.
Overhead Squats
2-2-10-2-2-20-2-2-30
Rest 2 min
C.
For time:
21-18-15-12-9-6-3
Front Squat 135/95lb
Bar Facing Burpees
(Cap time 25min – realistically should be 13min)
D.
60m Handstand Walk