Mo 1. Mrz
a) movement prep
amrap 5min
1. 10 sumo squat stretch
2. 10 samsons stretch
b) strength/skill
pistol squat progression
10 air squats
10 narrow stance squats
10 atl reverse lunges
10 alt pistol squat with anchored foot
5 neg pistol on box/chair/side
5 pistols on box/chair/side
emom 10min
1. 8-10 alt pistol squats
2. 30"hollow hold
c) conditioning
30-20-10-20-30 reps
for time
db/kb single arm hang power clean & jerks
db/kb alt frontrack lunges