2021 | WEEK8 | DAY 1

Károly Török

Monday (Deload)

Warmup

Three sets:

  • 50 Single-unders
  • 20 Banded air-squat
  • 7-7 Banded monster walk
  • 10-10 Banded upright row
  • 10-10 Strict DB press
  • 10 Shoulder dislocate

Oly

Snatch Push Press + OHS: (1+1): Work up to a heavy single in 6 sets.

@ 60kg max

Snatch Pull + Snatch: 2 sets @60% of best snatch. 2 sets @ 65%, 2 set @ 70%.

@ 55kg, 60kg, 62,5,kg

Snatch Deadlift: 3x3 @ 80% of best snatch.

@ 72,5kg

Front squat: 5 singles. Work up to a heavy for the day in those five sets.

@ 60/80/90/100/110kg

Metcon

5 rounds of:

  • 60" AMRAP 10 DB Hang cluster, alternating* 10 Burpees
  • 30" rest
  • 60" AMRAP 10 DB hang clean to overhead** 10 Goblet squat
  • Rest for 30"

@ light DBs