Warm Up
3 sets
10/12 Calories
10 Air Squats
10 Alt Lunges
Rest as needed between Front Squats (RPE 8-9 / 2.5-5kg heavier than last week)
Demo Pull up and Thruster as group
Into
7 Cals
3 Pull ups
3 Thrusters
x 2
Strength
Front Squat
3 x 3 @95%
Rest as needed
WOD
‘Jackie’
Complete the following for time:
1000 Meter Row
50 Thrusters (20kg/15kg bar)
30 Pull Ups
*scale Weight on Thrusters
*Scale Pull ups to Banded / Jumping / Ring Rows