CLASS WORKOUT
| For time 15 Thruster @ 40/25 15 Pull up 12 thruster @ 50/30 12 chest to bar 9 Thruster @ 60/35 9 bar muscle up Cap time : 7’ 2’ rest 7’ pour trouver 1 RM Clean & jerk |
ADVANCED ATHLETES
| 3x – 3’30 rest 3 back squat @ 85% 1 RM – For time 15 Thruster @ 40/25 15 Pull up 12 thruster @ 50/30 12 chest to bar 9 Thruster @ 60/35 9 bar muscle up Cap time : 7’ 2’ rest 7’ pour trouver 1 RM Clean & jerk – EMOM 5’ x4 Min 1 : 45s double dumbbell bench press @ 22’5/15kg Min 2 : 45s ring row Min 3 : 45s band triceps extension Min 4 : 45s double dumbbell biceps curl @ 15/8kg Min 5 : rest – 3 round – 1’30 rest Unbroken set 10 hollow rock 10 vup 10 tuck 10s hollow body hold |
