CONDITIONING
5 rounds for time:

6 Power Clean @70/50kg
12 TTB

RPE 4, not all out, but with very heavy breathing.

Target: under 7min

Tailoring Options:
Power Clean→ decrease loading to 60/40kg or 50/35kg
TTB→ hanging heel raise

"Jackie "

1000 Meter Row
50 Thrusters @20/15kg
30 Pull-Ups
Timecap : 12 mins

Good Times for “Jackie”
– Beginner: 10-12 minutes
– Intermediate: 7-9 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
Compare to 2019.06.17

Optional Accessory
CONDITIONING

6 rounds for time:

3 Hang Squat Clean @60/40kg
6 Bar Facing Burpee

RPE 4, very heavy breathing

1.) Row/Air bike
2.) T2B
3.) DU's
4.) HSPU

• you choose reps.
• go sustainable pace.

AMRAP 3:
Max Rounds of ""Macho Man"" 50/30kg

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" 60/40kg

Rest 3 Minutes

AMRAP 3:
Max Rounds of ""Macho Man"" 70/50kg

• 1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks

30 minutes of work with a Partner

"I Go, You Go"

20 reps of
a mix of your choice

Wall Balls, Cals, DB Snatches.... and so on.

4 rounds
10m HS walk
10 T2B
10 pistols (alternating)

1) Hang Snatch 5x3x60%
2) Dragon Flag 5x4

CONDITIONING

For time:
21-15-9
DB Snatch @22,5/15kg
TTB

RPE 3- 4, not all out!

Tailoring Options:
DB Snatch→ decrease/increase loading
TTB→15-12-9 or high knees

Next progression
HSPU 3x1
HS 3x12s