Fitness 

A.  Front Squats – 4 x 5 

B.  Jackie 

1000M Row 

50 x Thrusters 

30 x Ring Rows 

Performance 

A.  Front Squats – work up to a heavy 2 rep 

B.  Jackie 

1000M Row 

50 x Thrusters @ 45lb/35lb 

30 x Pull-ups 

Sport 

A.  Front Squats – work up to a heavy 2 rep 

B.  Jackie 

1000M Row 

50 x Thrusters @ 45lb/35lb 

30 x Pull-ups 

Optional Accessory 

Conditioning 

A.  4 Rounds AFAP 

8 x Power Cleans @ 205lb/115lb 

50 x Double-unders 

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