Push Press Every 3'
- 3x3 @ 70kg
- 3x2 @ 75kg
- 2x1 @ 80kg
Power Snatch
- 2 @ 75% - 56kg
- 3 @ 85% - 63kg
- 2 x 1 reps @ 90% - 67.5 kg
- 2 x 1 reps @ 95% - 71 kg
- 2 x 1 reps @ 80% - 60 kg
Every 3' x 5 rounds
- 15 Hspu
- 20 Wall Ball
- 15 Toes To bar
- Rounds 4 & 5 15 Wall Ball
10 Rounds for Quality
- 2 Mu Ring Strict
- 10 KB Swing @ 24kg
Amrap 10'
- 1Pull up Strict
- 1HSPU Strict
- + 1 Rep Each Round
Total : 11 + 7 pull up
Front Squat
- Build to a heavy 1 rep
- 20 rep @ 40% 1 RM
Rep : 100kg / 20 @45kg
Squat Snatch Emom 8'
- 3 x 2 rep @55kg
- 3 x 1 rep @60kg
- 2 x 1 rep @65kg
Amrap 14'
- 8 HSPU strict
- 12 Hollow Rock
- 16 Cossack Squat
11 Rounds
Video Youtube
For Time
- 75 Burpees
- EMOM 10 Air Squats
Time 4'25
Games Day 1
For Time 3 rounds
Friendly Fran
- 21 thrusters @43
- 21 Chest to Bar
Time 9'58 !
For Load
Load : 110 kg
Après Midi
For Time 3 Rounds
Damn Diane
- 15 Deadlift @120
- 15 HSPU strict Deficit 9cm
Time : 7'12
For Time
Time 3'27'8
For Time
Buy In 100 DU
21 - 15 - 9
- Hang Power Clean @ 70kg
- Hspu Strict
Buy Out 100 DU
Time: 10'22
A-Midi
For Time
- 40 HSPU strict deficit @ 10cm
- 30 Toes to bar Synchro
- 20 Front Squat @ 60kg
- 10 Muscle Up Bar Synchro
- 5 Squat Snatch @ 60kg
- 10 Mu Bar Synchro
- 20 Front Squat @ 60kg
- 30 Toes to bar Synchro
- 40 HSPU strict deficit @ 10cm
time : 16: ... ?