Part A:
Pistol drills & Progressions
3 sets
6/6 pistol progression work
6/6 Single leg good morning hinge
OR
3 sets
6/6 weighted pistol
6/6 single leg DB DL
Part B:
Build to a 3RM overhead squat
(In 6 sets or less, rest 1-2 min between efforts)
OR:
6 sets:
5 PVC pipe OH squats
5 Raised heel Goblet squats
Part C:
15-12-9
Cluster (95/65)(75/55)(45/35)
Burpees over the bar
Time Cap = 6 Mins