When pistols are your jam!

When pistols are your jam!


 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Warm-up: weights for EMOM (10 min)

3. EMOM 10:
Clean Deadlift + Hang Power Clean + Power Clean

LIII: 72-80% of 1RM Power Clean
LII: 65-70% of 1RM power clean or find a moderate weight for the complex that allows you to move with good technique.
LI: practice the positions of the power and hang power clean for 10 minutes.

4. ✨💪“DTTB”💪✨
5 Rounds for time of:
12 Deadlift 155/108
9 Hang Power Clean 155/108
6 Toes to Bar
(11 minute cut-off)

LIII: as Rx’d
LII: 115/73 or scale weight as needed. Sub Straight leg raise or toes to ceiling.
LI:  5 Rounds of
6 Deadlifts
6 Hang Muscle Clean
6 Toes to Ceiling

Have fun!