Conditioning
“Jackie”
For Time
- 1,000 Meter Row
- 50 Thrusters (20/15 kg bar)
- 30 Pull-Ups
Cap Time 14 mins
Weightlifing
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Overload
Pallof Press 10-10-10-10
Use the suitable rubber band. Rest as needed between sets.