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VENDREDI 04/10/19

Warm up

Mobilité

Amrap 6’

5 muscle clean

5power clean

5 front squat

5 strict press

5 push press

30 DU

Utiliser la KB

Skill

Monter en charge sur le hang squat clean and jerk à la kb et le strict pull up

Faire 2 rounds of

200m run

8 hang squat clean and jerk

4 weigthed strict pullup

Metcon 25’

5 rounds for time of:

400-m run 15 hang squat clean and jerks 9 weighted strict pull-ups

♀ two 35-lb. DBs for C&J, one for pull-ups ♂ two 50-lb. DBs for C&J, one for pull-ups

After 10’

3 sets of,

Max DU

1’30 rest

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