Fitness

A) E2.5M x 8 sets:

– 2-3 BB front squats (sub 6 double KB pause front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

B) “Jackie Light”

For time:

– 1000m row

– 50 medball squats (20/14)

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2.5M x 8 sets:

– 2 front squats @ 1-2 RIR

*Heavier than 5/5

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 9/9/24

*Start on 5 minute delays if needed

Fitness & Performance

C) 3 sets:

– 20 sec/side side or Copenhagen plank

– 10 reverse snow angels (2.5s/hand or unweighted)