2020 | WEEK29 | DAY 1

Monday

Warmup flow: https://youtu.be/6qnCHkJ8MgA

Skill

Turkish get up exploration (VIDEO) – 3 sets on each side.

Oly

Snatch Primer [On the 0:00] On the 2:00 x 4 Sets: 1 Low Hang Snatch Pull 1 Low Hang Snatch High Pull 1 Low Hang Squat Snatch 1 Overhead Squat

Snatch Complex [On the 10:00] On the 1:30 x 8 Sets: 1 Low Hang Squat Snatch 1 Overhead Squat

@ Finished on 72,5kg

Snatch pull

E2'MOM

5x3 snatch pull (/w straps)

@ 90/100/100/100/100kg

Metcon

3 sets (A1 – A2 – A3) A1. 6 x (60-second AMRAP : 30-seconds rest) 10 DB Snatch, alternating 8 DB Front rack walking lunges Max rep Burpees in the remaining time

Rest 2 to 3-minutes before A2

A2. 6 x (40-second AMRAP : 20-seconds rest) 10 KB swings 8 Goblet squat Max rep Burpees in the remaining time

Rest 2 to 3-minutes before A3

A3. 6 x (30-second AMRAP : 15-seconds rest) 10 Jumping lunges @ 1st interval: 7,8,9 burpee / 2nd interval: 6-7 burpee / 3rd interval: 8-9 burpee

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)