2020 | WEEK20 | DAY 1

Károly Török

Monday

Warmup flow: https://youtu.be/aWjZRqLXMR0

Skill

Handstand walk strength circuit

10-second front support hold 10 front support shoulder taps 10-second 45 degree handstand hold 10 shoulder taps (or small hand placements) in the 45 degree handstand position 10-second full handstand hold 10 shoulder taps or small transition steps

Rest 60-seconds between each round

Metcon

4 Intervals (A1 / A2 / A1 / A2) A1. 6-minute AMRAP 2 – 4 – 6 – 8 – 10 etc. Pistols, alternating V-ups Handstand push up

Rest 2-minutes before A2

A2. 6-minute AMRAP 2 – 4 – 6 – 8 – 10 etc. Reverse burpee (VIDEO) Pull up KB/DB Swing

Rest 2-minutes before A1

Snatch practice

Snatch warmup then...

In 6 minutes practice

  • 1 Pausing High Hang Squat Snatch
  • 1 Pausing Hang Squat Snatch
  • 1 Pausing Squat Snatch

Then...

EMOM 9' of Snatch waves. Add +5kg after every rep

Then...

4 rounds of 3 Snatch pull

  • 2 rounds @ last successful rep
  • 2 rounds @ last failed rep

@ finished 80kg , 85kg failed

Finisher

Core conditioning complex 2 rounds of: 10 Supine PPT leg raises 10 Alternating Supine windshield wipers 10 Alternating elbow plank arm reaches 10 Elbow plank knees to elbows 10 Elbow side plank with reach outs (each side)

Rest 30-60-seconds between each round