Lundi 21 septembre 2026

Mobility 2x
30 secs Pigeon stretch / side

30 secs Lat. stretch / side

Strength prep. 2x

8 Banded -W- Pull

50ft. Banded side walk

8 Banded deadlifts + 15 secs First pull hold

​

Strength

 

a) Every 1:30 X 3

​

Hip power clean @RPE6-7/10

​

*Speed 

*Front rack position

​

b) every 2:00 X 5

​

2 Clean @rpe 8/10

WOD​

 

3 sets 

​

Every 2:00 

​

-Rest 2:00-

​

|||Niveau 1 ​

50 Simple unders

Max front squats (LIGHT)

|||Niveau 2 ​

 

​100 Simple unders

Max front squats (95/65)

​​​​
|||Niveau 3 ​​

​

70 Double unders

Max front squats (115/75)​

|||Niveau 4 ​

​100 Double unders

Max front squats (135/95)​
​




 

​​​
​
 
​
 ​​