Dynamic Warm Up – Mobility Prepare for..

 

A: Skill Coach the Pistol:
https://youtu.be/KXrmpB-feZE 
Pistol Progression
https://www.youtube.com/watch?v=6WFpjKRP_HI

Super Quick
https://www.youtube.com/watch?v=PJXpbOUKIu8

B: WOD
Alternate Movements for 20:00
1 Minute on, 1 Minute off

Odd:10 T2Bar
Even: 10 Dumbbell Power Cleans 50/35 lbs Dumbbells

Scale Reps and DB Lbs to maintain good mechanics

Rest 5 min

Then

For Time:
30 Alternating Pistols
30 Push Press 50/35
25 Pistols
25 Push Press
20 Pistols
20 Push Press
15 Pistols
15 Push Press
10 Pistols
10 Push Press

Scale: *IF YOU DO NOT HAVE PISTOLS SUB FOR AIR SQUATS
Push press DB 45/30 40/25 35/20

Cool Down 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

Strongman:
Find your 3 rep max single kb snatch

Then

Sled push & pull w/ 315/225 added
Ski 15cal
Single kB snatch x5ea bell one size smaller

 

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