💪WOD 14/06/2021

AB x 30 sec

banded full T hip opener

AB x 30 sec

Squat to stand x 5 reps

AB x 30 sec

Banded Pass-Throughs x 10 reps

theraband warm-up (V1) x 10 reps / exercice

Air Squat with Band around Knee x 15 reps @ 2211

2 sets of:

muscle snatch from hips x 3 reps + Overhead squat x 3 reps

barre à vide

Every 2 min x 4 sets of:

snatch push press x 1 rep + Oh squat x 3 reps @3211

Every 2 min x 4 sets of:

snatch pull x 1 rep + high hang snatch x 2 reps

NOTES: buste vertical , chute rapide sous la barre

Every 2 min x 4 sets of:

snatch pull x 1 rep + hang snatch x 2 reps

Every 2 min x 4 sets of:

snatch from below the knee x 1 reps + snatch x 1 rep

NOTES: drop entre les deux mouvements

NOTES:

départ à 50 % du 1 RM snatch sur le high hang snatch , construis une charge lourde selon ta forme du jour

bosses la technique sur chaque décomposition

🎯RPE : 7/8 (à la fin)

4 rounds @ 80 - 85 % effort max:

Assault bike x 25/ 20 cal

burpee box jump overs x 15 reps (60/50 cm)

TTB x 15 reps

rest 2 min

🎯RPE : 7

NOTES:

AB : rythme 10 min max cal assault bike

scaled:

TTB -> knee to elbow

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