P
A. Snatch DL or Snatch Pull: 3×3@80%
B. BS: 3×3@65%
C. *Benchmark alert*
FT: “Jackie”
Row 1000m
50 thrusters (45/35)
30 Pullups
D*. RMU: 5-7 sets of 3-7 reps
Rest 1:00 between sets
F
A. Clean DL: 3xH3. Focus on low hips, pushing with legs. Strain should not be on lower back
B. BS: 3xM6
C. FT:
Row 1000m
50 Thrusters (45/35)
30 J-Pullups or 50 KBS
02 06 17