- 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.