I) WARM UP AND SKILLS

A) ARTICULAR PREP
Foam Roller 4 Min
Accumulate 2 Min Squat both position

WEIGHTLIFTING PREP

B) WARM UP

3 rounds
10 Frontsquat
30 secondes dislocations PVC
8 Power Clean Light Weight

C) SKILLS

10 Minutes de Skills sur les mouvements du jour

Fais le point et améliore toi sur les points suivants
Clean and jerk
Travail sur la triple extension
Travail sur le footwork et le déplacement de pieds efficace
Patience sur le tirage 😉

II) WORKOUT OF THE DAY

“WOD THOR II”

3 Series de 1 Squat Clean+ 2 Front Squats+ 1 Jerk
Travaillez entre 75 et 80% RM C&J

2 Series de 1 Squat Clean+ 1 Front Squat+ 1 Jerk
Travaillez entre 85 et 90% RM Clean and Jerk

3 Series de1 Clean and Jerk 90 et 95% RM

4 sets of 3 Clean Pull 110% RM

REST AS NEEDED

Strategy and stimulus
On prend des sensations avant les opens ! Appliquez vous, prenez des bonnes ondes et faites parler le talent.

SESSION 2
#Optionnal #competitor

STRENGTH
#LEGSPARTY

A) BACKSQUAT JUMP

3 Sets of 1 Repetitions @88%
Every set 10 High Box Jump Over AFAP (AS fast as Possible)

B) TEAM SESSION

TEAM OF 4

ROOM 1
AMRAP 4 Minutes
Relay Synchro @ 2
4 Cleans 50/35
4 Jerks 50/35
4 Pull ups

REST 2 MINUTES

ROOM 2
AMRAP 4 Minutes
Synchro @ 4
8 Air Squats
8 Burpees Over the Bar
8 Sit ups

REST 2 MINUTES

ROOM 3
AMRAP 4 Minutes
Relay Synchro @ 2
4 Snatches 50/35
4 Burpees box jump over 24/20
4 Chest to Bar Pull ups

SHELL SESSION
#AccessoryGym

SKills 6 Minutes

Accumulate 20 Parallette HSPU or 20 Strict Hspu
40 Standing Shoulder Fly
50 banded face pull