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