Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
A - Push jerks
4x1, at 60% of C&J 1RM
B - Split jerks
4x1, at 70% of C&J 1RM
Conditioning
"Jackie"
For time:
1,000m row
50 thusters 45/35 lbs
30 pullups
Time cap: 11 min
EVF360
Part A
20 min alternating EMOM:
12/10 cal ski
30 sec wall sit holding plate with straight arms
12/arm KB seesaws shoulder presses
30 sec plank or handstand hold
30 sec skaters with med ball
Part B
"DB Jackie"
For time:
1,000m row
50 double DB thusters 25/15 lbs
30 pullups
Time cap: 11 min