CLASS WORKOUT
| AMRAP 12’ 1 burpees box jump 2 toes to bar 3 Dumbbell hang snatch 2 burpees box jump 4 toes to bar 6 dumbbell hang snatch 3/6/9 4/8/12 5/10/15 etc.. – EMOM 4’ x2(3) Min 1: 45’’ plancbe (lestée) Min 2: 45’’ strict leg raise Min 3 : 45’’ flutter kick Min 4 : rest |
ADVANCED ATHLETES
| AMRAP 12’ 1 burpees box jump 2 toes to bar 3 Dumbbell hang snatch 2 burpees box jump 4 toes to bar 6 dumbbell hang snatch 3/6/9 4/8/12 5/10/15 etc.. – EMOM 4’ x2(3) Min 1: 45’’ plancbe (lestée) Min 2: 45’’ strict leg raise Min 3 : 45’’ flutter kick Min 4 : rest – EMOM 3’ x4 Min 1 : 1 A/R sled push @ 100/50kg Min 2 : 30s max squat jump w/ dumbbell 20/12’5 Min 3: rest – 4x – 1’30 rest Max leg extention dr + Max gauche @ 35/15kg Max reverse hyper @ 40/20kg |
