Session 1

A/ Conditioning :
1) 6 rounds
6 MU bar
3 squats clean
– Squat clean : 1) 80kg/55kg – 2) 90kg/60kg – 3) 100kg/65kg – 4) 110kg/70kg – 5) 115kg/75kg – 6) 120kg/80kg.

Version 2
8 C2B
3 Squat clean
– Squat clean : 1) 50kg/35kg – 2) 60kg/40kg – 3) 70kg/50kg – 4) 80kg/55kg – 5) 90kg/60kg – 6) 100kg/65kg.

Version 3
10 Pull ups
3 Squat clean
– Squat clean : 1) 30kg/20kg – 2) 40kg/25kg – 3) 45kg/30kg – 4) 50kg/35kg – 5) 60kg/40kg – 6) 70kg/45kg.
– Trois versions possibles, pas une de plus.
– Time cap : 12 minutes.

– 5 minutes de repos –

2) 2min ON/1min OFF
12 Wall ball shots (20lbs/14lbs)
06 Squat clean (60kg/40kg)
Puis max burpees facing the bar
– Elite : 30lbs/20lbs.
– Target : 75 Burpees le plus vite possible.
– Time cap : 6 rounds.

Session 2

A/ Warm up : Free prep
10min de préparation en équipe

B/ Metcon : By team of 3, Amrap 20min
200m run together
20 DL by 2 (100kg/75kg)
20 Bumper GTOH synchro by 3 (20kg/10kg)
200 DU

C/ Core : Tabata
2 séries
– Odd : Hollow rocks.
– Even : Leg crossover.
– 4 minutes de repos entre les séries.