I) WARM UP AND SKILLS
A) ARTICULAR PREP
Osteo Articulaire General 8 Minutes
Foam Roller 4 Min
B) WARM UP
400 m run
8 inch worm
2x 8 Banded C2B strict
Montée en gamme Snatch
II) WORKOUT OF THE DAY
EMOM 24 MIN
“- Vous voulez un whisky ? – Oh, juste un doigt. – Vous voulez pas un whisky d’abord ?”
1 : 14 C2B
2 : 50 Double under
3 : Air bike calories (13/10)
4 : Snatch 5 reps ( 60/40)
Strategy and Intended Stimulus
2 sets on C2B
DU UB
Air bike max 45 Sec,
AND Try to go touch and go on snatches !
SCALE
Run = RUN
C2B = Pull ups (Kipping, pas de butterfly, sinon faites des C2B), RING ROWS
Power snatch = Baissez la charge ! Débutants, Sandbag clean !
AFTER PARTY Strengthening
For quality
4 rounds of
12 HIPS THRUST
10 Pull ups stricts ( Banded If needed)
SESSION 2
#Optionnal #competitor
A) WOD
THREESOME
3 ROUNDS
12 Metres Front Rack Lunges 50/35
9 Clean and Jerk 50/35
6 Muscle up rings
Time Cap 14 Minutes
ELITE Time Cap 8 Minutes
B) E3MOM 18 MINUTES
- 30 Metres Handstand Walk
- 35 Dumbell Snatches
- 30 Squats Dball @50/30
SHELL SESSION
#renforcement
2 Sets of 20 Late Pull Down + Max Row Banded
2 Sets of 10 Alternate Dumbbell Row+ Max Pallof press ISO
2 Sets of Max Inverted Row
