2020 | WEEK33 | DAY 5

Friday

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

Skill

Handstand walk skill – 3 Rounds (VIDEO) 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

On the 0:00… Jerk Technique Jerk Drive Complex 4 Sets: 2 Pausing Jerk Drives 2 Jerk Drives

On the 7:00… Split Jerk Complex On the Minute x 7: 1 Pausing Split Jerk 1 Split Jerk

@ up to 80kg

Metcon

30 Push up 30 DB Split snatch, alternating 40 Air squat 30 DB snatch, alternating 30 T2B 30 DB Hang (squat) snatch, alternating 30 Lunge steps 30 Single arm DB Overhead squat (15+15) @~9:37

Finisher

Handstand circuit – 3 rounds of: 5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO) 10 to 20-second froggy or tuck handstand (Chest facing the wall – VIDEO) 15 prone PPT pulses & hold (VIDEO) 20 Handstand shoulder taps (back facing the wall)

Rest 1 to 2-minutes between each round