WEDNESDAY

 
Skills

For skills

 

10 Min EMOM

 

5-7 Pistols ES

 

Active– Pistol Progressions

 

Skill work should see those new to pistols working to a new progression whilst those more advanced moving toward weighted reps.

WOD

5 Rounds- 3 mins on, 1 min off:

 

400m run

7 Hang Power Cleans 40/30

Then max front rack lunges.

 

 

Active: 300m, 35/25

 

Lifestyle: 200m, 30/20

 

The workout should see athletes completing the run in sub 2 mins, the cleans in 1-2 sets leaving approx. :30-:45 sec for lunges. Work on breathing to bring down the heart rate in the rest.