2020 | WEEK20 | DAY 5

Friday

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

Skill

Jump to target* – 7 x 2, go every 60 to 90-seconds * Jump as high as you can on each rep

Clean & Jerk technique

Jerk Balance Complex (0:00 – 4:00) 3 Sets: 3 Jerk Balances 1 Pausing Split Jerk (1 Second in Catch)

Tall Clean Complex (4:00 – 8:00) 3 Sets: 2 Tall Jerk 1 Split Jerk

Clean and Jerk Complex (10:00 – 19:00) On the 1:30 x 6 Sets: 1 Hang Squat Clean 1 Squat Clean 1 Split Jerk

@ finished at 95kg

Metcon

For time 100 Double under 20m DB walking lunge 20 DB Thruster 20m Handstand walk 20 DB Thruster 20m DB walking lunge 100 Double under

Finisher

Core conditioning complex – 3 rounds of: 10-second Hollow hold Full roll to hollow hold (left) 5 x Supine arch hold (2-seconds) snap to hollow hold (2-seconds) 10-second Hollow hold Full roll to hollow hold (right) 5 x Supine arch hold (2-seconds) snap to hollow hold (2-seconds)