PreHab: Scapular Activation, Glute Activation
Warm-up: Barbell Clean Complex (build to working weight)
Specific: Pistol Progressions
WOD:
RX: 4-6-8-10-12-14
Pistols
14-12-10-8-6-4
Power Cleans @65%
RX+: 4-6-8-10-12-14
Pistols (weighted)
14-12-10-8-6-4
Power Cleans @70%
Option 1: 4-6-8-10-12-14
Assisted Pistols
14-12-10-8-6-4
Power Cleans @60%
Option 2: 2-4-6-8-10
Step-ups
10-8-6-4-2
Hang Power Cleans