2020 | WEEK27 | DAY 5

Károly Török

Friday AM

Warmup flow: https://youtu.be/aWjZRqLXMR0

Skill

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

Oly

Clean and Jerk Primer[On the 0:00] On the 1:30 x 5 Sets: 2 Muscle Cleans 2 Tall Squat Cleans 1 Push Jerk 1 Split Jerk *Starting at 0:00, perform the complex every 1:30 for 5 sets.

Clean and Jerk Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Clean 1 Push Jerk 1 Low Hang Squat Clean 1 Split Jerk *Starting at 10:00, perform the complex every 2:00 for 5 sets.

@ finished on 65kg (rest week)

Metcon

2 Rounds for time 50 Pistols, alternating 40 Handstand push up 30 DB Renegade row

Friday PM

12 AMRAP until max round starting from 10. Increase reps by one after each round.

  • 10 t2b
  • 10 strict hspu
  • 10 ring dip
  • 1min plank

6'rest then...

12 AMRAP starting backward from the max round until 10

@ 11:40