Phil’s first Pistols!!

Warm-up
15′ Alternating Minutes
20 Air Squats
15 Push-ups
3 Tire Flips

Weightlifting
Oly Skills 3
1) BTN Snatch Grip Push Press
2) Push Press/Jerk
3) Hang Snatch (1 power/1 squat)
4) Hang Clean (1 power/1 squat)
5) Tempo Snatch
6) Tempo Clean

M.E. 2 Hang Snatch below Knee

Strength
a) 5×1 Jerk
b) 5×10 Reverse Hyper

Metabolic Conditioning
20′ Time Cap:
Down and back up for time:
20 Power Cleans (135/95)
20 Shoulder to OH (135/95)
20 Front Rack Walking Lunges (135/95)
20 Burpees OTBB

(one set of burpees)