Dynamic movement prep
Group warm up
50 heavy Russians
Skill
Pistol progressions.
Back squats
5-5-5-5-5
70%-75% 80%-80%-85%
1 set to failure at tempo
42×1 failure should be between 8-12 reps if you get to 12 stop. Next week add weight.
Start between 50-60% of max back squat
Wod
Run 200
15 burpees to a plate
Run 400
20 burpees to a plate
Run 800
30 burpees to a plate
Mad mobi
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall