2020 | WEEK22 | DAY 1

Monday

Warmup-flow: https://youtu.be/a1spyh3XP7Q

Skill

A) Pistol prep – 3 Rounds 5 Candlestick roll 10 Cossack squat 10 Feet together squats

B) Pistols – Try out these different variations (VIDEO)

Snatch practice

Snatch Technique A (0:00 – 5:00) Close Grip Overhead Squat 3 Sets of 3

Snatch Technique B (5:00 – 10:00) 3 Sets: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Snatch Balance

Snatch Waves (11:00 – 22:00) On the Minute x 11: Minute 1: 1 Squat Snatch Minute 2: 1 Squat Snatch Minute 3: 1 Squat Snatch Minute 4: Rest Minute 5: 1 Squat Snatch Minute 6: 1 Squat Snatch Minute 7: 1 Squat Snatch Minute 8: Rest Minute 9: 1 Squat Snatch Minute 10: 1 Squat Snatch Minute 11: 1 Squat Snatch

@ Finished on 85kg in the 12th minute

Metcon

4 or 5 Intervals [A1 – A2 – A1 – A2 - A1] A1. 5-minute EMOM 10 Push up 10 Pistols, alternating Double unders for the remaining of the minute

Rest 2-minutes before A2

A2. 5-minute EMOM 12 DB Deadlift 9 DB Hang power clean 6 DB Push press

Rest 2-minutes before A1

@ Used 2x20kg DB. Last two rounds of A2 switched to 9-6-3

Finisher

Handstand walk strength circuit – 2 rounds of: 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