CF LEMAN VICH
ROOKIE
A.
AMRAP 8 min:
16 Wall Runs
8 Power Cleans
INTERMEDIATE
A.
Weighted chest-to-bar pull-up:
5-1-5-1-5
Rest 3min
B.
Weighted dip
5-1-5-1-5
Rest 3min
C.
Run 1600m for time
ADVANCED
Phase: Open Prep
Week :5
A.
5 Min EMOM
5 TnG Snatches 135/85
Rest 2 Mins
5 Min EMOM
4 TnG Snatches 155/105
Rest 2 Mins
5 Min EMOM
3 TnG Snatches 165/115
Rest 2 Mins
5 Min EMOM
2 TnG Snatches 175/125
Rest 2 Mins
5 Min EMOM
1 Snatch 185/135
(if you can no longer snatch, do clean & jerks)
B.
10-9-8-7-6-5-4-3-2-1
Thrusters 115/75lb
Burpee Box Jump 20/24”
Overhead Squats 115/75lb
(Cap time: 13min)
C.
25 Unbroken Toes to Bar