Skill – Pistols

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Dynamic warm up

Group warm up

50 heavy Russian swings

Skill

pistols

Internal/external rotation
PVC arm circles

Strength
Hang squat cleans
2-2-2-2-2

Wod
3 rounds for time of
Run 800 meters
15 thrusters 95/65

MAD MOBI
Stretch calves
Shoulder bully
Hamstring up n over
Knee on the wall
Corners stretch

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