Warm-up

Strength:

Every 2min x 6min

Shoulder Press 3×2 @85-90%

(Next week is 1RM)

Conditioning:

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pull-ups

*Please do not drop the empty barbells. Place them softly on the ground.
*Hit the full standards on your thrusters and pull-ups. Hips below knees, head through the window, and full extension at the top. Chin ABOVE the bar on pull-ups.
Time Cap 11min