FRIDAY

calf pumps,

Pistol specific:

·    Squat hold (2 x 30sec) then 20 each/leg of the following –

·    Forward lunge steps

·    Air squats

·    Narrow air squats

·    Duck walk steps

·    Single leg box steps

Burgener Warm-up thinking about bar path for TnGo Power Cleans

Movement Development

Pistols/progressions

·  Air Squats

·  Single leg movements

·  Single leg Pistol Squats

Focusing on:

·  Braced core & glutes

·  Depth in squat

WOD

10 Rounds For Time:

21 Minute CAP

·   5 TnG Power Cleans

·   4 Burpees over-the-bar

·   3 Pistols each leg (alt)

·   100-meter Run

Aiming to:

·  Build movement set capacity

·  Consistent pace on each round