WARM-UP : 2 rounds of:
2 sets of:
-BANDED GOOD MORNING x 15 reps @2111 (bande ou macnhe à balai)
-hand release push-ups x 8 reps
-box step-ups* x 5 reps / côté
*utilise une chaise au besoin
MATERIEL
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
22,5 / 15 kg dumbbell, 60 / 50 cm box
Time cap: 20 min.
SANS MATERIEL
FOR TIME
For time:
10 hang squat snatches
15 burpee broad jumps, @ 90 cm
20 hang squat snatches
15 burpee broad jumps,
30 hang squat snatches
15 burpee broad jumps,
40 hang squat snatches
15 burpee broad jumps,
50 hang squat snatches
15 burpee broad jumps,
Time cap: 20 min.
utilise un manche à balai ou PVC pour compléter les hang squat snatch