💪 WOD 16/02/2022


RAMP:

T spine pulse x 5 @ 5 sec maintiens

prone T rotations x 10/10

full side stretch x 5 reps / côté @ pnf (5 sec contracte en tirant sur le poteau/ 5 sec étires en augmentant l’amplitude )

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


3 rounds of:

barbell good morning x 10 reps

muscle snatch from hip V2 x 5 reps

barbell squat jump x 5 reps


 

SNATCH PREP

🏋3 sets of:

muscle snatch x 3 reps

paused hang power snatch x 3 reps

snatch push press x 3 reps

barre à vide -> 30 %


🏋EMOM x 3 sets of:

slow pull power snatch x 2 reps @ 2 sec pause en reception

30 - 60 %


SNATCH WORK

🏋EMOM x 5 sets of:

power snatch x 2 reps

70%

75%

80%

80%

80%


 

B. WOD

🚣🏻‍♀️10-9-8-7…2-1:

Deadlift (85/50 kg)

HSPU


🛠​OPTION 2:

85/50 kg

pike push-ups


🛠​OPTION 1:

50 / 35 KG

DB Z press ( charge pour 10 RM)

 

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