STRENGTH
E3M for 12′
3 Reset Grip Deadlifts @ 80-85%
OLYMPIC WEIGHTLIFTING
E3M for 15′
5 Squat Cleans @ 80-85%
—
Snatch Pulls – 5 x 5 @ 105%
METCON
3 x AMRAP 5′ – rest 2′
10 Burpees Target
8 DB Snatches @ 22.5/15
6 Toes To Bar
ACCESSORY WORK
Strength
2KB Front Rack Wall Sit – 3 x 30sec – rest 45sec
GHR – 3 x 10 – rest 1′
—
Gymnastic
EMOM 14′
1/ 5 Strict Chest To Bar
2/ 5 Strict HSPU
// Diminuer reps si nécessaire
—
Conditioning
50 – 40 – 30 – 20 – 10
SkiErg
10 – 20 – 30 – 40 – 50
AirDyne
AEProgramming 