Spend 12 minutes working through Pistol progressions and practicing the movement.
1:00 work, :30 rest for 3 rounds:
Hang Power Snatch
L1- A weight that allows for a focus on quickly cycling the barbell and not needing long breaks during the minute of work.
5 heavy bench press
5 medium bench press
AMRAP light bench press
Have athletes paired up, one athlete stays on the bench while the other changes weights every 5 reps. Rest as needed between sets, load the bar in a way that makes weight changes easy.
10 overhead tricep extension, immediately into
10 overhead press
12 heavy barbell curls
:30 gun hold with plate
Partners: 10 minute AMRAP:
5 Hang power snatch each, you go I go style until 50 total reps are complete
5 Push Press, you go I go until 50 reps are complete
5 Thruster, you go I go until 50 reps are complete
reset back to hang power snatch if finished with all 3 before 10 minutes.