Warm up
Amrap 7min
1min up/down
10 groiners
5 tempo front squat (3sec down, 3sec up)
2 rounds
6 strict press + 10sec hold overhead
6 T + 6 Y + 6 I (3sec pause sur chaque rep)
Metcon
Christmas tree
1 Front squat
2 Thrusters (1 bras ou 2 bras)
3 Push press (1 bras ou 2 bras)
4 Lunges
5 V-up
6 Push ups
7 DB snatch
8 Burpees
9 Chair dips
10 Pistols/shrimp squat
11 Renegade row 1 bras (1 push ups + 1 tirage = 1 reps) 6 bras droit + 5 bras gauche
12 devil press
Explications
1 Front squat, puis
1 Front squat + 2 thrusters, puis
1 front squat + 2 thrusters + 3 push press
etc...