2020 | WEEK21 | DAY 6

Károly Török

Saturday

Warmup-flow: https://youtu.be/6qnCHkJ8MgA

Skill

Kneeling jump* + Broad jump – 6 x 1 + 1, go every 90-seconds

Power

Go to a heavy Deadlift

@ finished on 180kg

Pull complex

Clean Pull Complex

On the 1:30 x 5 Sets: 1 Deficit Pausing Clean Deadlift 1 Deficit Tempo Clean Pull 1 Deficit Clean Pull

@ 50-60kg

Snatch Pull Complex

On the 1:30 x 5 Sets: 1 Deficit Pausing Snatch Deadlift 1 Deficit Tempo Snatch Pull 1 Deficit Snatch Pull

@ 50-60kg

Metcon

5 rounds + every end of round 10 Box Jump

  • 21-18 Deadlift - Strict HSPU
  • 18-15
  • 15-9
  • 9-6
  • 6-3

@ 120kg. Finished at 23:10

Accessory

Circuit – 2 Rounds, rest as needed 8 – 12/side Goblet DB Cossack squat 8 – 12/side DB Death march 8 – 12/side DB bench press 8 – 12/side Single arm DB row

@ 20-30kg DB