I) WARM UP AND SKILLS

A) ARTICULAR WARM UP
Osteo Articulaire général + Mobility Banded

B) WARM UP

3 min run easy pace

Then 3 rounds

150 m Row pace @1000/800 cal per hour
8 Cal Assault Bike @55/50 RPM
4 Burpees Target

II) WORKOUT OF THE DAY
#obligatoire

WOD “4-4-2“

FOR TIME

5 ROUNDS

400 M RUN
40 Double Under
20 Wall Balls 9/6

Strategy and stimulus
Gestion du Pace pour rester constant tout au long du workout. Have Fun 😉 DU et Wall Ball UB si possible

AFTER PARTY

5 Minutes de Bird DOG
Quand on dit 5 minutes, c’est pas unbroken, travail au ressenti!!! Prends le temps sur le mouvement histoire d’être irréprochable, comme toujours 😉

SESSION 2
#Optionnal #Competitor

WEIGHTLIFTING
#essentiel

SKILLS 3 MINUTES JERK FOOTWORK

WORK TO 4X3 JERK AHAP

3 Sets of 5 Squat Clean and Squat Jerk
@30% 1RM CLEAN AND JERK

3 SETS OF 3 FRONT RACK HOLD @130% C and J

AFTER PARTY SHIELD
#renforcement

A)TABATA 1
Pushing isometric strength: Tabata 4 MINUTES (20′ On 10′ Off)
a) Ring dip Top position
b) Ring dip Bottom position

B) TABATA 2
Pulling isometric strength: Tabata (20′ On 10′ Off)
a) Peg board hold position
b) Peg board Bottom active hang (activation scapulaire, ne te laisse pas suspendre comme un paresseux)

C) For quality
10 to 1 Ring dips
Between every set, 1 peg board ascent