Squat Clean
- 3 x 3 @ 82 kg
- 2 x 2 @ 88 kg
- 3 x 1 @ 99kg
Split Jerk
- 3 x 3 @ 70
- 2 x 2 @ 80
- 3 x 1 @ 90kg
5 Rounds For Time
- 20 cal row
- 9 DL
- 6 Clean
- 3 Stoh
- @60/65/70/75/80kg
- 1"30 Rest
- Time 23'...
Amrap 20'
- 20 Hang Clean & Jerk DB @ 22.5
- 20 DB Jump Over
- 15m Oh Lunges DB
- 1' rest
- Total 5 Rounds
Accesory work
- 2 rounds :
- 50 Lat pull down
- 50 Triceps Ext
- 50 Biceps Curl
Puis 3 x 30" Ext Lomb Hold on GHD
Amrap 12'
- 10 Ring Row
- 12 OH Lunges W/DB @20kg
12 + 18 reps
Cardio
- 1km Run AAR
- 2km Bike Erg
- 4' Rest
- repeat
5'30 - 3'50 / 5'40 - 3'53
Muscu
Echec à 8 sur la troisième série ...
4 Rounds For Time en Team
- 15 Cal Bike Erg
- 7.5m OH Walking Lunges @35kg
- 15 OHS
- 15 GHD Sit Up
- 7.5m Front Rack Lunges
I go you go avec Laeti
23'30
Death By Push Up
- Emom 10 Air Squat
- + 2 Reps Chq Minute
12' (24 Push)
(1' de recup et ensuite Max reps jusqu'au rounds des 15' )
Video Youtube
For Time
- 150 Squat Jump 2 Jumping Lunges Alt
- E2MOM 10 Burpees
Time : 13'35
Video Youtube