WARM-UP
AMRAP X 4 MINUTES
:20 SINGLE UNDERS
10 LUNGES W/ ROTATION
5 SCAPULA PULL-UPS
INTO…
3 ROUNDS
10 RING ROWS
5-10 KIP SWINGS
:20 HOLLOW HOLD
SKILL
EMOM X 10 MINUTES
MIN 1 - 2-5 STRICT PULL-UPS
MIN 2 - 10 BARBELL THRUSTERS
WORKOUT
“JACKIE”
FOR TIME:
1,000 METER ROW
50 THRUSTERS (45/35)
30 PULL-UPS
FINISHER
30 BARBELL STRICT PRESS*
30 BARBELL BENT OVER ROW*
*THE GOAL IS TO PERFORM ALL 30 REPS UNBROKEN. TAKE A :60 BREAK BEFORE STARTING THE BENT OVER ROWS.
