2020 | WEEK28 | DAY 5

Károly Török

Friday

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

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

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

@ finished on 90kg

Clean pulls

4x3 reps @ 90kg / 100kg / 110kg/ 120kg

Metcon

For time 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 DB Push press DB Burpee

*DB Burpee. This is a burpee w/ DBs. Chest touches the floor at the bottom, stand up tall at the top (no need to jum*

*Bonus (version #3). 10 down to 1 and back up to 10*

@ 8:13 downward - 5 minutes rest - 9:23 upward (longer rests)