Beyul Training

Workload: 

A1. Hang Clean (1) + Clean (2)- Build to  Max
*Deload to 85% – 2 sets of 1+2

Then: 

5 Rounds of:
4 Handstand Push-ups
1 Sled 50m Sled Push – (115/70lbs)
8 Pistols

Then: 

C1. Hollow Rock Holds 4 sets of 12s or 24s hold (Skill dictates hold time)

*Explanation and break down of progressions: http://gymnasticswod.com/content/hollow-body-progression-pt2

Notes: For the pistols, use them not as a monostructural movement (conditioning), but as a skill acquisition movement.  Would you be happy with a barbell back squat that wasn’t controlled and you did a 1/4 squat with?

If you don’t have a full range pistol, work mobility for the workout, and elevate yourself on a box so you can challenge yourself and go deeper as you build confidence.