STRENGHT&CONDITIONING
WARM-UP
AMRAP x 3 MINUTES
100m Row
10 Air Squats
8 Scap Pull-Ups
Into…
AMRAP x 3 MINUTES
100m Row
5 Front Squats + 5 Strict Presses
8 Kipping Swings
STRENGTH
3×2 @ 90-95%
Front Squat*
BENCHMARK WORKOUT «JACKIE»
FOR TIME
1,000m Row
50 Thrusters
30 Pull-Ups