11.3

Oly Strength
1A. Clean Pulls w/ straps 3 x 3 @ 115%                                      60 sec rest.
1B. Mid thigh hang clean 3 x 5 @ 75% .                                       90 sec rest.
  2. Stiff leg deadlift 1 x 5 @ 70% (of BS 1RM), 5 x 3 @ 65%     90 sec rest..
  3. EMOM for 6 minutes: Alternate
            Even: 6 Thrusters at heaviest weight sustainable.
            Odd: 6 "Touch and Go" Power Cleans at the same weight

Prowler
1A. Prowler Push wiith High Handles, HEAVY 4-6 x 25 meter                no rest
1B. Back Lunge 4-6 x 10 steps                                                               90 sec rest
            On the Prowler, 

            Use a heavy and challenging weight, but do not stop during the 25 meters

            On the back lunges,
            Step backward into a lunge and then stand back up into the same place, 

            Try to load your Glutes and hamstrings
            You don't have to traverse at all.
            Just stay in the same spot.

WOD

Class WOD

Goat/Engine WOD

        Do this after the class wod
Pistols
5 minutes of Pistol warm up(see Non-Pistollers below)

            Work on getting the kinks out of your movement

            Don't accept any rep that a good Regional/Games judge would no-rep
Then:
EMOM for 10 mins Alternate between:
Even: 8 pistols (4 each side) Focus on form and efficiency
Odd: 4 Turkish get ups (2 each side) 

        During Odd minutes Do one TGU every 10 to 15 seconds for a total of 4 

        Choose your weight and your weighted implement (KB, DB, BB, baby, etc.)

Non-Pistoleros
10 minutes of Pistol to Box Warm up using these three progressions:
1. Pistol down to box, hover, and sit, stand with both legs
2. Pistol up from box, sit with both legs
3. Pistol sit to box and bounce (touch and go) with one leg
Then:

EMOM for 6 mins Alternate between:

Even: 6  pistol to box and bounce up (3 each side) Focus on form and efficiency
Odd: 4 Turkish get ups (2 each side) 

        During Odd minutes Do one TGU every 10 to 15 seconds for a total of 4 

        Choose your weight and your weighted implement (KB, DB, BB, baby, etc.)