W12D6

Skills and Drills
Pistols
Advance:
Every minute (10:00)
10-12 Pistols

Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)

Beginner:
6-10 Pistols (to a box or using a band)

* Use any of the past week’s progression to help your athletes work towards gaining strength and stability in the Pistol Squat. ( 110723 | the box 362 )

Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 Barbell Good Morning
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight

WOD

15 EMOM:

1. 50 Double Unders (S1; 35 DU – S2; 80 Single Unders)
2. 10 Clean&Jerk (40/30 kg) (S1; 7 reps)
3. 50 Double Unders
4. 10 Thrusters (40/30 kg) (S1; 7 reps)
5. Rest

Optional / Gymnastics
4 Sets
20 seconds Ring Dip Support Hold
Rest 20 seconds
20 seconds L-Hang Hold
(rest 1 minute between sets)