WARMUP
2 ROUNDS
250/200m Row
10 Bootstrap Squats
10 Alt. Elbow Punches
5 BB Strict Press
5 Scap Pull-Ups
Into…
2 ROUNDS
250/200m Row
10 Alt. Elbow Punches
5 Front Squats*
5 Push Press*
5 Kip Swings
*Combine for 10 Thrusters in Round 2
STRENGTH
Back Squat for load:
3×5
Tempo Back Squat (31X1)*
*Use the same Moderate weight for all sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
(Score is Weight)
WORKOUT
“JACKIE”
FOR TIME
1000/800m Row
50 Thrusters (45/35)
30 Pull-Ups
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)
Share this page