OLY – Clean
E2M for 10′
3 Hang Cleans – start @ 70%
then
3 x 3 Clean Pulls @ 110%
STRENGTH – Deadlift (Deload)
Prendre 90% du précédent RM => les pourcentages indiqués sont en fonction de ce 90% !
5 @ 40%
5 @ 50%
5 @ 60%
GYMNASTIC STRENGTH – Pull
6 x 5 Tempo Strict Pull ups @ 2022 – rest 1′
4 x 15 Banded Lat Pull down @ 20X1 – rest 45sec
3 x 8/8 One Arm Ring Row – rest 30sec
GIRLS WEAKNESS
EMOM 12′
1/ 40sec Double KB Carry
2/ 15sec top of Ring Pull up hold
3/ 10 Banded Pull appart
METCON
AMRAP 12′
10 Dumbell Cleans @ 22.5/15
15 Push Ups
20 Toes to bar
ACCESSORY WORK
Renfo
4 sets of
8 GHR + 15 Unbroken KB Russian Swings
Cardio
5 sets of
400m run + 500m SkiErg
LEADERBOARD
AEProgramming 