2020 | WEEK24 | DAY 1

Monday

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

Skill

3 to 5 Rounds 20 to 40-second Handstand walk on the spot*

Oly

Snatch Technique On the 2:00 x 3 Sets: 3 Muscle Snatches 2 Pausing Overhead Squats 1 Pausing Snatch Balance

SnatchOn the Minute x 8: 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 Minutes 9-15: Build to a Heavy Single

@ finished on 87.5kg

Metcon

4 sets (A1 – A2 – A3 – A4) A1. 3 x (90-second AMRAP : 90-seconds rest) 6 DB Thruster 4 Lateral burpees over the DBs

Rest 2 to 3-minutes before A2

A2. 3 x (90-second AMRAP : 60-seconds rest) 30 Double unders 6 DB snatch

Rest 2 to 3-minutes before A3

A3. 3 x (90-second AMRAP : 45-seconds rest) 30 Double unders 6 DB Thruster

Rest 2 to 3-minutes before A4

A4. 3 x (90-second AMRAP : 30-seconds rest) 6 DB snatch 4 Lateral burpees over the DBs

@ 1st fragment: 3 rounds / 2nd fragment 2 rounds / 3rd fragment 2 rounds / 4th fragment 2+ rounds

Finisher

Core conditioning – 2 rounds of (VIDEO) 10-sec Hollow hold 5-sec Full roll to the left back to hollow hold 5 V-up snaps (straight legs) 4 Russian V-up snaps 3 Candlestick deck rolls 5-sec Hollow hold 10-sec Full roll to the right back to hollow hold 5-sec Full roll to the right back to hollow hold 5 V-up snaps (straight legs) 4 Russian V-up snaps 3 Candlestick deck rolls 5-sec Hollow hold 10-sec Full roll to the left back to hollow hold

Rest 60 to 90-seconds between each round