A/ Warm up : Snatch warm up by AST

B/ Weightlifting : Snatch
15min pour trouver la charge la plus lourde sur 1 snatch + 1 hang snatch

C/ Metcon : Team of 2
1) 0-20min : 2 rounds
20 MU bar
50 Heavy wall ball shots (30lbs/20lbs)
20 Squats snatchs (70kg/45kg)
50 GHD sit ups

2) 20-40min : 2 rounds
20 cal Assault bike
30 C2B
40 cal Assault bike
50 GHD sit ups
– Seul ? Un round de chaque.