OLY – Barbell Cycling
5 sets of
15 Cal Row + 4 TnG Complexes (Power Snatch + Hang Power Snatch) – start @ 50%
rest 45sec
STRENGTH – Back Squat
Prendre 90% du précédent RM => les pourcentages indiqués sont en fonction de ce 90% !
5 @ 40%
5 @ 50%
5 @ 60%
GYMNASTIC STRENGTH – Push
4 sets of
8 Double KB Bottom Up Presses + 10 unbroken HSPU + 15 Triceps Extension
then
3 x 10 Box Pike Push Ups – rest 30sec
METCON
For Time
9 Thrusters @ 60/45
9 Muscle up bar
15 Thrusters @ 50/35
15 Chest to bar Pull ups
21 Thrusters @ 45/30
21 Pull ups
ACCESSORY WORK
Renfo
4 sets of
8/8 Bulgarian Squats + 12 Barbell Hip Thrusts
Cardio
7 sets of
20 Cal AirDyne + 20 Box Jumps – rest 1′
LEADERBOARD
AEProgramming 