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Pistol Skill Session

15 minutes

3x AMRAP 6 mins: Overhead One Arm Kettlebell Carries, Bear Crawls, Overhead One Arm Kettlebell Carries, 2 and more

For 3 cycles: AMRAP in 6 mins of: Overhead One Arm Kettlebell Carry, 53/35 lbs, 50 m Bear Crawl, 30 m Overhead One Arm Kettlebell Carry, 53/35 lbs, 50 m Air Squat Broad Jump, 30 m 50 Double Unders Rest 3 mins between each cycle. For each cycle restart the AMRAP.

3 x AMRAP 6 Minutes: 50 M R-arm OH KB Walk (53/35) 30 M Bear Crawl 50 M L-arm OH KB Walk (53/35) 30 M Squat Broad Jump 50 Double Unders ...Rest 3 minutes between rounds...

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Lifting: Weighted Strict Pull-ups and Strict Chest To Bar Pull-ups

Weighted Strict Pull-up 3-3-3-3, using heaviest weight per set Strict Chest To Bar Pull-up 5-5-5-5, using heaviest weight per set

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Bench Press : 5 @ 40%, 5 @ 50%, 5 @ 60%

Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x5 at 60% 1RM Rest as needed between sets.

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5 RFT: Row Calories, Bar Facing Burpees and Hang Power Cleans

5 rounds for time of: 21 Row Calories 15 Bar Facing Burpees 9 Hang Power Cleans, 185/123 lbs Rest 1 min

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Front Squat 8-8-8-8-8-8-8-8

Front Squat 8-8-8-8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.

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Deadlift 8-8-8-8-8-8-8-8

Deadlift 8-8-8-8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.

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Pull-ups : 8x8

Pull-ups 8x8 Rest as needed between efforts.

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Reverse Grip Bent Over Row : 10-10-10-10-10-10-10-10

Reverse Grip Bent Over Row 10-10-10-10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

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Clean From Block 3-3-2-2-1

Clean From Blocks 3-3-2-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Above the knee

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Gym Activity

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