2020 | WEEK30 | DAY 5

Károly Török

Friday

Warmup flow: https://vimeo.com/222408416/c33cd9bd52

Skill

Pistols – Practice these different variations (VIDEO)

Oly

Clean and Jerk Primer [On the 0:00] On the 2:00 x 4 Sets: 1 Low-Hang Clean Pull 1 Low-Hang Clean High Pull 1 Low-Hang Squat Clean 2 Split Jerks

Low-Hang Squat Clean and Jerk [On the 10:00] On the Minute x 10: 1 Low-Hang Squat Clean and Jerk

Build to a Heavy for the day.

@ Finished on 100kg

Clean pull

4x3 Clean pull @ 102,5kg / 112,kg / 122,5kg / 122,5kg

Metcon

For time 15 – 12 – 9 – 6 – 3 DB Power clean Handstand push-up DB Front rack walking lunge Weighted sit-up

@ 2x30kg DB + 1x22,5kg for the Situp, Time: 16:42

Finisher

3 ronunds of:

  • 5 Pushup hold ring crunch
  • 5 strict T2B
  • 1-1 Windshield viper
  • 10 Sit up
  • 20 Barbell side rotation
  • 20 Barbell side bend