Warm-up
Lighter “Crazy Jackie”
600m Row*
30 KB SA Thruster (15L/15R)
30 KB SA Row (15/L15R)
Strength
EMOM10
Front Squat
Minutes 1-5
2 Reps@80-90%
Minute 6-10
1 Rep@90-102%
Coaches Note – Not much Recovery time here between sets. Be sure not to jump too early within your percentages.
WOD – 20 minute Cap
1500m Row
50 Thrusters 75|55
75 Kettlebell Swings 1.5|1
Level 2- 65|45
Level 1- 55|35, 1|.75
ADV – Move Faster
Extra Work
2 Sets
Max L-Sit Hold
Rest 30s
Max TTB
Rest 3 Minutes