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23
Mar

160324 Thursday

BACKGROUND_4

Skill: Pistols

  • 10-20 unbroken Alt Pistols x 5 sets – rest as needed.

Or work on Pistol technique for 15 minutes


Lifting: Clean and Jerk complex Every 1:30 for 6 sets

  • 1 PC + 1 HPC + 1 PJ

*Build to a heavy set


Metcon: For Time with a 12 min CAP

  • 30 KB swings 53/35 (a)
  • 15 Bar MUs
  • 20 KB swings
  • 10 Bar MUs
  • 10 KB Swings
  • 5 Bar MUs

*scale – jumping BMUs, C2B pull-ups, pull-ups… do the most challenging version you can while keeping the time cap in mind.

 

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