2020 | WEEK20 | DAY 2

Károly Török

Tuesday

Warmup flow: https://vimeo.com/222405591/71f40d8504

Power

Back squat 5/3/1 progression. Cycle 2.

5reps @ 95kg / 5 reps @ 110kg / 5 reps @ 125kg

Skill

3 Rounds each arm 2 DB Turkish get-up 2 DB Windmill 2 DB Single arm overhead squat

@ 20kg DB

Metcon

6 intervals, alternate A1 / A2 A1. For time 9 – 6 – 3 DB Snatch DB Front squat

Rest 2-minutes before A2

A2. For time 9 – 6 – 3 DB Clean and jerk Burpees over the DBs

Rest 2-minutes before A1

@ 2x20kg DB

Finisher

Planche conditioning set - 2 rounds 5 Tuck open out to planche position 5 Planche slides 5-second Planche Lean 5 Planche push-ups 5 Compression slides

Rest 1-minute b/t rounds