"Jackie"

For time

1000 m Row
50 Thruster 20/15kg
30 Pull up

Timecap: 12 mins

Extra:
Plate Figure 8s: 2 x 10 each. Rest 60s

Deadlift
5 @75-77,5%
4 @77,5-82,5%
3 @82,5-85%
3 @85%+

4× 3+3
3 tempolla: irrotus otsan yläpuolelle, palautus räkkiin ja punnerrus
3 normi

Barbell bent-over row 10-10-10-10-10 reps

Sumo Deadlift against a band
5 x 3, go every 1:00
- SPEED reps
- approx weight is 60% of 1RM
- reset on each rep NOT Touch N Go

Sumo Deadlift against a band
5 x 3, go every 1:00
- SPEED reps
- approx weight is 65% of 1RM (bit more than last week)
- reset on each rep NOT Touch N Go

3 sets;

6 x Strict Chin-Up
12 x Wide Grip Ring Row
24 x Band Hammer Curl
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

PERFORMANCE

EMOM x 25 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - 15 Box Jump Overs (61/51)
MIN 3 - 16 Front Rack Alt. Lunges (42,5/30)
MIN 4 - Max Sit-Ups
MIN 5 - Rest

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FITNESS

EMOM x 25 MINUTES
MIN 1 - 12/10 Cal Bike/Row/Ski
MIN 2 - 12 Box Jump Overs (Low and Fast)
MIN 3 - 16 Front Rack Alt. Lunges (light)
MIN 4 - Max Sit-Ups
MIN 5 - Rest

• RPE 8
• Video: https://vimeo.com/914706736?share=copy

Build to a 1-Rep Heavy Floor Press in 20:00

Performance
ON A 15:00 RUNNING CLOCK...
Build to a Moderate Set of 5 Overhead Squats
- Start Light-Moderate and build to Moderate.

Fitness
ON A 15:00 RUNNING CLOCK...
Build to a Moderate Set of 5 Front Squats
- Start Light-Moderate and build to Moderate.