A: Skill development/practice
15:00 pistol progression review and practice of the balance skill set
then…
those with EOM10 x3-5 L+R pistol or weighted pistol, last set max reps unbroken
those without: OTM10 x3-5 banded, counter weight, or elevated
B: MetCon – CAP16
12-9-6
- snatch #135/95
- bar muscle-up
- double unders (90 per round)
* bar muscle up subs: x3 chest over bar pull-up -or- x3 CTB pull-up + x3 HR push-up
*double under sub: x300 singles