Warmup
If your early:
Optional on own (prior to group warn-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
Strength / Skill
from station:
8min amrap
1 clean + 1 Front Squat x3
increase load and add a squat clean in the later rounds of the emom
Benchmark
JACKIE
For Time:
1,000 Meter Row
50 Thrusters (#45/#35)
30 Pullups
Modifications:
beginner
500m row
25 thrusters )coach assist with weight selection)
15 banded or jumping pull-ups or ring rows
RX++
Angry Jackie
2000 meter Row
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups