Monday December 12th 2016

Skill/Strength

1. Back Squat: 3-3-3-3

2. Pistol Hold: 2:00 in the bottom of each leg total

*Complete the Back squats with as much load and intensity as possible, and as little rest. Upon completion move straight to the pistol accumulation. The purpose here is development of the knee flexion and extension potential from the Squats, and also lateral/single leg development of the hip. 

Conditioning 

For Time: 

21-15-9

Kipping Pull up

Power Snatch 95/65

*No butterfly