Skill Work: Pistols
EMOM 6 Mins 8 alternating pistols
Weightlifting: Front Squat
E2MOM 10 Mins 3 Front Squats 80% of 1 rm
WOD: For Time (cap 16 minutes)
- 21 Hang Power Clean 155/105
- 200M Run
- 15 Hang Power Clean 155/105
- 200M Run
- 9 Hang Power Clean 155/105
- 200M Run
Today’s workout is a couplet with a mono-structural movement and weightlifting as well. Even though this is a couplet it may feel very similar to a single element metcon as the run is short and won’t quite feel like recovery.
Choose a weight that you can maintain sets with throughout the workout. You should be able to open up with 5-7 reps in the set of 21 with the weight you choose. If at any point you have to resort to singles or doubles you have gone too heavy.