2020 | WEEK32 | DAY 4

Thursday

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

Power

Front squat 5/3/1 progression - cycle 5

5 reps @ 90kg / 5 reps @ 105kg / 5 reps @ 118kg (went to 120kg but failed: only 4 reps)

Metcon

A) 3 Rounds, each for time

• 10/side DB snatch
• 20 Strict HSPU
• 10/side Single arm DB Hang clean & jerk
• 20 Pull-up
• 20m Single arm DB OH walking lunge (10steps +10steps)
• 20 Box jump

Rest 1 to 2-minutes between rounds

Accessory

3 rounds of

• 10 Barbell good morning
• 10 PVC pass-through
• Max time Handstand hold
• 10 Sit-up
• 10 Leg raise on pull-up bar