12.15.17

Warm Up 1:00 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS- platter position :30s second Samson Stretch each side

all done with an empty barbell

1:00 Moderate Bike or Row 5 Stiff-Legged Deadlifts

5 Muscle cleans

5 Strict presses

5 Kip Swings

30s Moderate Bike or Row 5 Behind the Neck Snatch Grip Presses

5 Power cleans or power snatchs

3-5 Kipping pull ups

Pistol Warm Up 10 reps starting with the foot behind and moving it closer on each rep so that the last rep has the foot wrapped behind the opposite ankle. 10 reps candlestick roll out to both legs or one leg 10 reps (5 each side) sitting on a box and standing out of the pistol- no rolling forward 10 reps (5 each side) stand on the side of the box and lower into a pistol

Barbell Warm Up 5:00 for Ground to overhead movement (clean & jerk or snatches)

WOD 5,4,3,2,1 Ground to overhead 10 C2B pull ups- sub pull ups or sub ring rows 10 Pistols- alternating sides (5 each side)

RX mens- 135/155/175/195/215 womens- 95/105/115/125/135 Scaled mens- 105/125/145/165/185 womens- 75/85/95/105/115