Lundi 14 octobre 2019 – Affilié Elite

Session 1

A/ Strength : Backsquat
3 séries de 3 reps @78%
– 2 minutes de repos entre les séries.

B/ Weightlifting : Snatch
EMOM 10min, 1 squat snatch + 1 snatch balance @65%

C/ Conditioning :
E3MOM 9min (3 séries), 15 Pull ups + 10 power snatch (60kg/40kg) + 5 MU rings
– Scale MU rings : 1) MU bar – 2) MU with band – 3) Burpees pull ups.

Session 2

A/ Metcon : By team of 3
1) 0-20min :
50 Kb american swings synchro by 3 (32kg/24kg/16kg)
25 Burpees facing the kb synchro by 3
150 Wall ball shots (20lbs/14lbs)
25 Burpees facing the kb synchro by 3
50 Kb american swings synchro by 3

– 20-25min : Repos –

2) 25-45min :
25 T2B synchro by 3
50 Kb Gobelet squats synchro by 3 (32kg/24kg/16kg)
150 Wall ball shots (20lbs/14lbs)
50 Kb Gobelet squats synchro by 3
25 T2B synchro by 3

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