WARMUP
3 ROUNDS
1:00 Row
10 Cossack Squat –> Bootstrapper
10 Air Squats –> Front Squat
5 Push up to Pike –> Strict Press
5 Scap Pull-ups –> Kip Swings
10 Ring Rows –> Jumping Pullup / Pullups
STRENGTH
DELOAD WEEK
Back Squat for load:
% of Training Max
1×5 @ 40%
1×5 @ 50%
1X5 @ 60%
Week 5 of 6
Strength | 5-3-1 Cycle
WORKOUT
“JACKIE”
FOR TIME
1000/800m Row
50 Thrusters (45/35)
30 Pull-Ups
(Score is Time)
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