2020 | WEEK21 | DAY 5

Károly Török

Friday

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

Skill

Turkish get up exploration - 4 sets on each side:

Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill

Clean & Jerk technique

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

Tall Clean Complex (4:00 – 8:00) 3 Sets: 2 Tall Cleans 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 on 90kg

Metcon

For time 15 – 10 – 5 DB Hang power clean and jerk @ 30kg DB (sec) L-sit DB Renegade row (sec) L-sit

@ Finished ~8:20