2021 | WEEK10 | DAY 4

Károly Török

Friday

Warmup

3 rounds of:

  • 50 Single unders
  • 20 Lateral box-step over
  • 5 Strict pull-up
  • 16 Cossacks
  • 10 Ab-wheel
  • 10"-10" one-arm ring push-up hold

Metcon

Snatch Balance: 5×2

in between sets, perform banded face pulls x 20 reps and DB Rows x 10 (lighter) @ 2x22,5kg

@ Up to 75kg (80kg not stable)

Behind the Neck Jerk: 5×1

@ Up to 100kg

Power Snatch: 3,3,2,2,1,1

@ Up to 80kg (50/60/70/70/75/80)

THEN

3 sets:

  • 10 Hip extension + 20 bent-over barbell row
  • Flutter kicks x 60 seconds
  • Hammer Curls x 10