Session 1

A/ Conditioning : Open Test
1) Workout 19.1
Amrap 15min
19 wall-ball shots
19-cal. row

– 10 minutes de repos –

2) Workout 19.2
In 8min window
25 toes-to-bars
50 double-unders
15 squat cleans (60kg/40kg)
25 toes-to-bars
50 double-unders
13 squat cleans (80kg/55kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (100kg/65kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (120kg/75kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (140kg/90kg)
– Time cap : 20 minutes.

Session 2

A/ Mobility : Squat prep
10min

B/ Strength : Backsquat
4 séries de 6 reps @70%
– 2 minutes de repos entre les séries.

C/ Strength : Box backsquat
4 séries de 3 reps @90-110%
– 3 minutes de repos entre les séries.

D/ Strengthening : Db walking lunges
3 séries de 20-24 pas.
– Aller à la rupture.
– 2 minutes de repos entre les séries.