2020 | WEEK26 | DAY 1

Monday

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

Skill

Overhead skill complex* – 3 Rounds for quality 2 DB/KB Turkish get-up 2 DB/KB Windmill 2 DB/KB Overhead squat

Oly

Activation for snatch (shoulder, core, hips)

Snatch Technique [A] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches

Snatch Technique [B] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch

@ Finished on 62,5kg

Metcon

Alternate A1 / A2 for 10 total intervals A1. 60-second AMRAP 5 DB Thruster 5 Burpee pull up

Rest 1-minute before A2

A2. 60-second AMRAP 5 DB Deadlift 5 DB Hang power clean 5 DB Shoulder to overhead

Rest 1-minute before A1

@ 1st interval ~ 1,5 rounds / 2nd interval ~ 2+ rounds

Finisher

Handstand walk strength circuit 3 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

Rest 60-seconds between each round