2020 | WEEK22 | DAY 5

Friday

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

Clean & Jerk technique

Muscle Clean (0:00 – 5:00) 3 Sets: 3 Muscle Cleans 3 Front Squats 3 Push Presses

Technique Complex (5:00 – 10:00) 3 Sets: 1 Clean Pull 1 Low Hang Squat Clean 1 Push Jerk 1 Split Jerk

Clean and Jerk (11:00 – 22:00) Minute 1: 1 Squat Clean and Jerk Minute 2: 1 Squat Clean and Jerk Minute 3: 1 Squat Clean and Jerk Minute 4: Rest Minute 5: 1 Squat Clean and Jerk Minute 6: 1 Squat Clean and Jerk Minute 7: 1 Squat Clean and Jerk Minute 8: Rest Minute 9: 1 Squat Clean and Jerk Minute 10: 1 Squat Clean and Jerk Minute 11: 1 Squat Clean and Jerk

@ Finished on 100kg

Skill

Handstand body awareness circuit (VIDEO) – 3 rounds of: 10 supine PPT pulses + hold (use a stick, full body on the floor) 10 elevated supine PPT pulses + hold (feet on the wall) 10 standing 45-degree shoulder peeler PPT (against a wall) 10 to 20-second reverse 45-degree wall handstand hold (i.e back to the wall, move in/out of PPT)

Metcon

21 – 15 – 9 – 6 – 3 Strict handstand push up DB Swing Box jump @ 60cm

Finished @ 9:45 /w 3kg DB

Finisher

Tempo circuit – 3 to 5 Rounds, rest as needed 8 – 12 Goblet DB Cyclist squat @ Tempo 2020 8 – 12/side DB Single leg deadlift @ Tempo 2020 8 – 12/side DB bench press @ Tempo 2020 8 – 12/side Single arm DB row @ Tempo 2020

@ 20kg / 30kg / 30kg DB