2020 | WEEK49 | DAY 5

Károly Török

Saturday

Mobility flow & warmup

Oly

Snatch: work up to a heavy single for the day.

@ Up to 85kg

Clean and jerk: work up to a heavy single for the day.

@ Up to 105kg

Back squat: work up to a heavy single for the day in 6 sets or less

@ Up to 140kg (150kg fail)

Metcon

15' AMRAP

  • 30 Air squat
  • 20 DB Bench press @ 2x22,5kg
  • 10 Strict pull-up

Accessory

Hip workout

2 rounds of

  • 10 banded squat (hold 3" at bottom)
  • 7-7 banded lateral walk
  • 20/side Quadruped hip extensions
  • 20/side Standing hip extensions
  • 10 Hip-hinge abduction, 3" hold