2020 | WEEK19 | DAY 5

Károly Török

Friday

Warmup flow: https://vimeo.com/244619189/9e0edc3e5c

Skill

Pistol prep – 3 Rounds 5 Candlestick roll 10 Cossack squat 10 Feet together squats

Then ...Pistols variations (VIDEO)

Clean & Jerk technique

Go to a daily max of Hang power clean + Push press ( @ 85kg)

Then...

EMOM 10' @ 85% of daily max ( @ 72,5kg)

Metcon

For time 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 DB Deadlift DB Push press DB Hang (squat) clean

@ 2x22,5kg DB

Finisher

5 Tuck open out to planche position 5 Planche slides 5-second Planche Lean 5 Planche push-ups 5 Compression slides