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

 
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