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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)
