Lundi 4 Janvier

Snatch

  • 3 reps @55
  • 3 reps@60
  • 2 reps@65
  • 2 reps@65

Complex Snatch Balance

  • 2 Snatch Balance + 1 OHS + 2 Snatch Balance
  • Every 2'30 x 5 @40kg

For time 6 rounds

  • 350m Run AR
  • 20 Cal Row
  • 10 Burpees over rower
  • 3'50 - 4'10 - 4-06 - 4'14 - 4'30 - 4'32

Squat Clean

  • 12 Rounds every 15" 1 reps @45
  • 10 Rounds every 20" 1 reps @55
  • 8 Rounds every 30" 1 reps @65
  • 6 Rounds every 45" 1 Reps @75
  • 4 Rounds every 1' 1 reps @85

Jeudi 22 Oct

Amrap 10'

  • 1Pull up Strict
  • 1HSPU Strict
  • + 1 Rep Each Round

Total : 11 + 7 pull up

Front Squat

  1. Build to a heavy 1 rep
  2. 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