Mobilidade
Quadril
Strength
4 x 3 of Snatch Grip Deadlifts @ 70% of 1RM of Deadlift
WOD
“Clean your Pistol, Please”
Rx:
2’ On / 1’ Off for 7 Rounds of:
• 3 Hang Cleans (185 lbs / 115 lbs)
• 6 Pistols
Intermediate:
2’ On / 1’ Off for 7 Rounds of:
• 3 Hang Cleans (135 lbs / 95 lbs)
• 6 Pistols on Medball
Rx+:
2’ On / 1’ Off for 7 Rounds of:
• 3 Hang Cleans (205 lbs / 125 lbs)
• 6 Pistols
Scaled:
2’ On / 1’ Off for 7 Rounds of:
• 3 Hang Cleans (95 lbs / 65 lbs)
• 6 Assisted Pistols
1RM = 1 Rep Max
Pistols
Assisted Pistols → Pistols on Medball → Pistols → Weighted Pistols