CF LEMAN VICH
ROOKIE
A.
5 Rounds for time:
Row 1000m
40 KB Front Rack Walking Lunges
INTERMEDIATE
A.
Overhead Squat
5-5-5-5-5
Rest 3 min
B.
21-15-9
Bar Facing Burpees
Overhead Squats 40/25kg
ADVANCED
Phase: Open Prep
Week :3
A.
Deadlift
5-5-5-5-5
Rest 3 min
B.
4 min AMRAP
Plate pinch hold
(grab two plates, hold in pinch for as long as possible – do this for 4 minutes)
C.
Alternating EMOM for 21 min:
6 Overhead squats 135/95lb + 3 Muscle Ups
8 Calories Air Bike + 4 Burpee Box Jump Overs
10 Alternating DB Snatch 22.5/15kg
D.
Accumulate 3 min in weighted hollow hold