Monday 20.08.18


a. Following a general warm up complete the warm up sets:

5-4-3-2 then start on moderate/heavy

Every 2 minutes for 20 minutes

Squat clean thruster, 1 rep

-You may increase or decrease load during

-Quick brief then start the 20 minutes by about 0.15 or there will be no time for "Jackie"

b. "Half Jackie"

For time:

500m row (400m run as a sub)

25 thrusters (20/15)

15 pull-ups

TEENS

a. Every 2 minutes for 16 minutes:

Squat Clean Thruster, 1 rep

Warm up then start moderate/heavy

-Increase or decrease the load as needed

b. "Half Jackie"

500m row (400m run as a sub)

25 thrusters (20/15)

15 pull-ups

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