Part A: Pistol progression last week 16 on the minute for 5 minutes
Part B:
Thruster Ladder for 12 mins, 1 Rep
start at 50% of 1 RM clean and jerk go up 10lbs/5lbs every minute
A: Bench -
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75%
1 x 8RM
B:3x
400m run
40 lunges
40 empty bar thrusters