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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