2020 | WEEK29 | DAY 4

Thursday

Warmup flow: https://youtu.be/g_09icA11e4

Skill

Broad jump

Power

Front squat 5/3/1 progression - cycle 4

3 reps @ 94kg / 3 reps @ 107kg / 4 reps @ 121kg

Metcon

4 Rounds, each for time 200m Run 10 DB Thruster 20m DB Overhead carry 10 DB Renegade row 200m Run

Rest 2-minutes between rounds

@ 2x22,5kg DB / Times: 4:17, 3:39, 3:38, 3:34

Finisher

Planche conditioning set – 3 rounds (VIDEO): 5 Tuck open out to planche position 5 Planche slides 5-second Planche Lean 5 Planche push-ups 5 Compression slides

Rest 1-minute b/t rounds