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October 6th, 2014


Pause BSQ, 5X3

Use 80% of your BSQ as your theoretical pause BSQ 1 RM

First set should be 60% of the theoretical 1 rm.

Build from there and go HAP (at least 85%)

Rest 3 min between sets



(12 min cap)


PCLs (135/85/75)

HSPU (kneeling KB presses HAP)

Max Wallballs in remaining time

Two scores: Time on 21-15-9 and # of Wallballs

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