2020 | WEEK26 | DAY 5

Friday

Warm-up 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)

Oly

Clean and Jerk Technique On the 1:30 x 5 Sets: 2 Muscle Cleans 2 Tall Cleans 1 Push Jerk 1 Split Jerk

Clean and Jerk On the 2:00 x 5 Sets: 1 Low Hang Power Clean 1 Push Jerk 1 Low Hang Squat Clean 1 Split Jerk

@ Stopped on 95kg (95kg not TnG)

Metcon

For time 50 DB Snatch, alternating 100 Double unders 50 DB split clean and jerk, alternating 100 Double unders 50 DB overhead squat (25/side) 100 Double unders

@ 19:48 /w 1x30kg DB

Finisher

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)