Friday, 20 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar/PVC)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
21-15-9 for time:
Row For Calories
Power Cleans, 135/95#

SKILL
15 minutes to work on the Pistol.  Work on a skill level higher than your normal comfort level.  If you are proficient with the Pistol try them weighted with athlete's choice of weight and implement.