OLY – Power Clean
Every 30sec for 8′
Power Clean @ 80%
then
EMOM for 6′
Power Clean @ 90%
then
Clean Pull – 3 x 2 @ 100-110%
STRENGTH – Back Squat
SECONDE Incrémentation de charge !
Prendre 90% du précédent RM => les pourcentages indiqués sont en fonction de ce 90% ET RAJOUTER 10 kgs !
5 @ 75%
3 @ 85%
1+ @ 95%
GYMNASTIC STRENGTH – Pull
5 sets of
5 Weighted Pull ups + 15 Ring Rows – rest 1′
then
3 sets of
8/8 One Arm Ring Rows + 12 Barbell Biceps Curls + 15 Band Pull Aparts – rest 45sec
METCON
6 Rounds For Time
5 Deadlifts @ 120/85
10 Burpee Box Jump Overs
15 HSPU
ACCESSORY WORK
Renfo
4 sets of
10 Box Back Squats + 8 Glute Ham Raises
Cardio
6 x 3′ ME BikeErg – rest 1′
LEADERBOARD
AEProgramming 