WU
3-1 min rounds of
Wall sits
Med ball cleans (16/20)
Strength
High hang clean pulls
3-3-3
Clean pulls above from the knee
3-3-3
Clean pulls just below the knee
3-3-3
*Increase weight each set
WOD
“JACKIE”
For time:
1000m row
50 thruster (45/35)
30 pull ups
WOD: 8:42
Hang Clean pulls: 45
cleans from above knees: 45
cleans from below knees: 45
WOD: 11:23