I) WARM UP AND SKILLS
A) ARTICULAR PREP
Foam Roller 4 Min
Accumulate 2 Min Squat both position
Crossover symmetry Warm up 3 Minutes
FRONT RACK MOBILITY 4 Minutes
B) WARM UP
Running Clock
0@1 Minute = Walking Lunges dans ta box sur du Rozes
1@2 Minutes : Air Squat recovery pace #tranquille
2@2min30 Minutes = Empty Thruster
Easy pace forcement, c’est un warm up les loulous
Accumulate
30 Goblet Cossak Squats
C) SKILLS
6 Minutes de Skills sur le mouvement du jour


Respect des choses de la vie sur le FrontSquat
Genoux vers l’extérieur lors de la montée
Talons ancrés au sol
Torse bombé, fier de toi, pas de chien qui chie
Montée en Gamme
II) WORKOUT OF THE DAY

FRONT SQUAT
E3MOM 24 MINUTES
1 = 6 @ 70%1RM
2 = 6 @ 70%1RM
3 = 6 @ 70%1RM
4 = 4 @ 80% 1RM
5 = 4 @ 80% 1RM
6 = 4 @ 80% 1RM
7 = 2 @ 86% 1RM
8 = 1 @ 92% 1RM

AFTER PARTY
FOR QUALITY
4 ROUNDS
12 GOBLETS SQUATS
20 SECONDES HOLLOW HOLD
60 M SANDBAG WALK

SESSION 2
#Optionnal #competitor

FOR TIME
21 – 15 – 9
TOES TO BAR
HANG POWER CLEAN 70/50

STRENGTH
#RENFORCEMENT
5 ROUNDS FOR QUALITY
10 BANDED LATE PULL DOWN
10 GHD BACK EXTENSION