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August 10, 2015

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Vendredi 11 novembre 2016

 

A] Warm-up

 

 

B] Strength

In 20 minutes build up to a heavy set:

 

Hang power snatch with a 2 seconds pause below knees +

hang power snatch with a 2 seconds pause above knees

 

Note: Touch & go

 

C] Liftoff event 3

Amrap 15 minutes:

 

25 pull-ups

50 calories row

100 overhead squat @ 45/35

50 box jumps @ 24/20

25 pull-ups

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