2020 | WEEK31 | DAY 1

Károly Török

Monday (Rest week)

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

Skill

Handstand walk skill – 3 Rounds 3 Front support to elevated downward dog stretch 10-second Pike handstand hold 5 – 10 Pike handstand shoulder shrugs 2 Pike handstand with single-leg extensions (5-second holds) 10 Pike handstand shoulder taps

Oly

Squat Snatch Complex On the 1:30 x 5 Sets: Pausing Hang Squat Snatch Pausing Low-Hang Squat Snatch Hang Squat Snatch Low-Hang Squat Snatch

@ up to 40kg

Metcon

6 x Intervals A1. 2-minute AMRAP 2 – 4 – 6 – 8 – 10 etc. DB push press DB Front squat Burpee

Rest 90-seconds before A2

A2. 2-minute AMRAP 10 DB Hang split snatch, alternating 10 Reverse burpee (VIDEO) 10 Jumping lunges

Rest 90-seconds before A1

@ 2x10kg DB, Round 8th finished in 1st interval + 4-5 reverse lunge from the 2nd round of the 2nd interval

Core

EMOM10

  • Odd: 1' plank
  • Even: 40" toe touches -20" rest