6x6 62,50kg

Rest day

For as long as possible
1 Lift puis ajouter 10 KgH/05KgF
Départ : Barre à Vide
Départ SNATCH
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Échec = CLEAN
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Échec = DEADLIFT

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled
10 Dumbbell front raises, slow and controlled
10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
8-10 Tempo Bicep Curls, 3 ct eccentric

3 Rounds: (Not for time)
10 Clean and Jerks, (60/42.5)
400m Run

cnjgsfg

Friday 19th January

For time
2k Ski erg
2k Row
2k Bike

5 rounds:
100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
50' DB walking lunge (DBs at sides)

Handstand walking (30min)

Front Squat 10-5-3-1-1-1-3-5-10 reps

GO HEAVY ! Post the total weight from round 1 to 9