Skill:
Pistol Progression, 5-10 of each working up to full pistols
Strength:
Front Squat
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x3@80%ww
1x3+AMRAP@80%ww
WOD:
14 min AMRAP:
5 Toes to Bar / Scaled variation
10 (5R/L) Alt. Pistols
15 American KBS @53/35 (2-3 UB Rds)
Accessory Work:
4 Sets
5x Deadlift w/3-sec pause in full extension @ 65%ww
Superset
15 GHD Hip Extensions
Rest 1-2 min