CLASS WORKOUT
| EMOM 12’ Min 1: max time pull up hold @ 90 degrés Min 2: max strict pull up supination Min 3 et 4: rest – AMRAP 10’ 7 double ketbl / dumbbell shoulder to overhead 7 american swing 7 push up 7 ketbl sumo deadlift high pull |
ADVANCED ATHLETES
| EMOM 12’ Min 1: max time pull up hold @ 90 degrés Min 2: max strict pull up supination Min 3 et 4: rest – AMRAP 10’ 7 double ketbl / dumbbell shoulder to overhead 7 american swing 7 push up 7 ketbl sumo deadlift high pull – EMOM 4’ x3 Min 1 : 14 back rack lunges @ 70/40kg Min 2 : 45s sled push mains basses @ 50kg Min 3 et 4: rest – For time 50m dball carry @ 70/50kg 50 double kebtl swing @ 20kg |
