CF LEMAN VICH
Skill day, today you will spend the majority of the class working on one skill.
ROOKIE
Snatch
A.
AMRAP 8 Min:
8 Snatch
16 Push Ups
INTERMEDIATE
Butterfly Pull Ups
A.
Half Cindy
AMRAP 10min
5 Pull Ups
10 Push Ups
15 Air Squats
ADVANCED
Phase: Open Prep
Week :3
A.
Push Press
15-15-15
Rest 2 min
B.
Shoulder to Overhead 8RM
C.
AMRAP 18min:
50 Double Unders
10 Burpees to 6”
15 Shoulder to Overhead 155/105lb
D.
4 min to find 1RM Snatch (starts immediately after C)
E.
150 Sit-Ups (feet anchored)