In A 15 Minute Window...

For time:

1000m Row
50 Thrusters 20/15kg
30 Pull-Ups

In Time Remaining:

Heavy Set 5 of Front Squat ( From Floor )

• Time & Load

• This workout is more of sprint than it may appear.

• We Should aim to row at a pace that is slightly outside our comfort zone but this pacing should not significantly impact our thrusters.

• With an empty bar for the thrusters, lets aim for BIG sets here. We can aim 1-3 Sets here.

• The Pull-Ups will come down to your capacity but lets choose the strategy that allows us to rest the least amount of time. Sets of 3, sets of 5, 8-8-7-7, and 18-12, are potential options.

• When you finish "Jackie" the legs and the lungs are going to be tired ( naturally ). Let's give ourselves 30s or so to recover and get our bar loaded. Having an "easy" lift and "solid" lift, and "reach" lift makes it simple to know what to load on the bar. If you are short time just get what you can.