2020 | WEEK25 | DAY 4

Károly Török

Thursday

Warmup flow: https://youtu.be/g_09icA11e4

Skill

Jump to target* – 7 x 2, go every 60 to 90-seconds * Jump as high as you can on each rep

Power

Front squat 5/3/1 progression - cycle 3

3 reps @ 90kg / 3 reps @ 105kg / 3+ (5) reps @ 115kg

Metcon

5 Rounds, each for time

  • 1min Single under
  • 20 Pull-up
  • 30 Jumping squats
  • 20 Push-ups
  • 10 V-ups

Rest 30-seconds between rounds

Finisher

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

  • Every brake 5 strict slow pull-up