20100123 – 07h00 – HardCore

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JM & WarmUp (100club + 200club)

2 size KB’s. The bigger is 2x the weight of the smaller (unless there aren’t enough, in which case choose the next one up)
eg. 16kg, 36kg
SwL 10(36kg), Sw2h 10(36kg), SwR 10(16kg)
CL 10(36kg), Sw2h 10(36kg), CR 10(16kg)
PpL 10(36kg), Sw2h 10(36kg), PpR 10(16kg)

16kg:SnL 60, SnR 60 (girls use 8kg) – same as the Rank III for WKC

Now the tough one…
100 TGU’s, 100 Pistols, 100 Pullups(girls do 50)

HRmax=166bpm. 1018kcal