STRENGTH
Push Press
Warm Up Sets
5 @ 50%
5 @ 60%
5 @ 70-75%
3 @ 75-80%
Working Sets
10 @ 60-65%
10 @ 60-65
10 @ 60-65%
(15 min cap)
WOD
3 Rounds not for time of:
10 Hollow Rock
8 Strict Pull Ups
6 Dips (ring, matador, box) or 3 MU’s
rest exactly 4 min
“Jackie”
1000 m Row
50 Thrusters (45/35)
30 Pull ups
