I) WARM UP AND SKILLS

A) ARTICULAR PREP
Foam Roller 4 Min
Accumulate 2 Min Squat both position
Crossover symmetry Warm up 3 Minutes

B) WARM UP

Running Clock
0@1 Minute = Single under sur All I Want de Mariah Carey #noel

1@2 Minutes : Lateral Band Walk

2@3 Minutes = Light Dumbbell Snatch
3@4 Minutes = Assault Bike 50/42 RPM

Easy pace forcement, c’est un warm up les loulous

C) SKILLS

6 Minutes de Skills sur les mouvement du jour

Les Snatches sur le Wod ne sont pas en Squat Snatch mais profite du skill pour travailler un peu ton squat snatch dumbell

II) WORKOUT OF THE DAY

E3MOM 21 MINUTES

12/ 10 CAL ASSAULT BIKE
50 DOUBLE UNDERS
15 DUMBELL SNATCHES 22,5/15

SESSION 2
#Optionnal #competitor

WEIGHTLIFTING
#recommandé

E2MOM 20 MINUTES
For quality
1 SQUAT SNATCH @80%
Echec = 15 Burpees over the bar

METCON

FOR TIME

100 CAL BIKE C2
80 CAL SKI ERG
80 CAL ROW
60 CAL SKI
60 THRUSTER 20/15

OPTIONNAL
RECOVERY CROSSOVER PROTOCOL