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Sunday, March 15, 2015

Wed, March 18, 2015

5 minutes of head to toe joint prep.

A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?

A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand. 

A3.  supinated grip trap 3 raises 10 reps plus 10 sec hold

A4. stationary cossacks x 10 reps
2 sets

A. Advanced:
AMRAP in 8 minutes:
20 pistols (this is you if you can go full depth quickly)
35 foot hand walk

NOTE: if you come down from hand walk, start again at the same point.

AMRAP in 8 minutes
10 pistols
 5-10 heel pulls, or 30 sec chest to wall hold

B. 15-12-9-6-3
Power cleans 95/135 lbs


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