W.U  Pistol Squat Prep

Skill:  Pistol variations for WOD's

W.O.D  21 Min Clock

Pick 2 Gymnastics Movements and 1 Cardio Piece

  • Min 1:  Gym
  • Min 2: Cardio
  • Min 3:  Gym
  • etc......

*This is a low intensity skill day.   Time to work on your weaknesses

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Oly Group:

  • Back Squat:  60% of Max + 25#  6 sets of 5 reps
  • Power Clean + Front Squat: 65% 2+1, 67% 2+1 (2), 70% 2+1 (3)
  • Halting Clean Deadlift + Pull: 80% 3 reps x 5 sets
  • Power Snatch: 65% x 3, 67% x 3 (2), 70% x 3 (3)
  • Push Jerk:  Build to a 5 RM, then 90% x 5, 80% x 5

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