2020 | WEEK32 | DAY 1

Monday

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

Skill

Turkish get up exploration (VIDEO) – 3 to 6 sets on each side

Oly

Snatch Technique Complex On the 2:00 x 4 Sets: 3 Muscle Snatches 2 Snatch Balances 1 High Hang Squat Snatch

Squat Snatch Stamina On the Minute x 5: 5 Touch-and-Go Squat Snatches

...Then went to a heavy single (80kg)...

Snatch pull

4x3 @ 80kg / 90kgx2 / 95kg

Metcon

6 x 2-minute AMRAP 5 Burpees 10 DB swings 15 Air squat

Rest 1-minute between intervals

@ 2-3 burpee from the 3rd round. All-in in the last round

Finisher

Ring Muscle up (strength circuit) – 3 rounds of: 30-seconds Table top pulses (VIDEO) 8 back support slide throughs (2-sec pause each position – VIDEO) 8 Russian v-snaps (VIDEO) 8 Muscle-up push-ups (VIDEO) 30-second ring front support hold (VIDEO) or if you don’t have any rings then complete an 30-second planche lean hold (VIDEO)

Rest 60-seconds between each round