CLASS WORKOUT
| AMRAP 4’ 20 pull up 20 burpees target Max double kebtl hang clean 2’ rest AMRAP 4’ 20 Chest to bar 20 burpees target Max double kebtl swing 2’ rest AMRAP 4’ 20 bar muscle up 20 burpees target Max double kebtl step up – EMOM 3’ x3 Min 1 : 6/8 excentrique pull up (lestée) Min 2 : 45s double kebl farmer carry Min 3 : Max time hollow hold |
ADVANCED ATHLETES
| AMRAP 4’ 20 pull up 20 burpees target Max double kebtl hang clean 2’ rest AMRAP 4’ 20 Chest to bar 20 burpees target Max double kebtl swing 2’ rest AMRAP 4’ 20 bar muscle up 20 burpees target Max double kebtl step up – EMOM 3’ x3 Min 1 : 6/8 excentrique pull up (lestée) Min 2 : 45s double kebl farmer carry Min 3 : Max time hollow hold – EMOM 4’ x3 Min 1: Max double dumbbell lateral raise @ 10/6kg Min 2: rest Min 3: Max double dumbbell front raise Min 4: rest |
