SPECIFIC PREP
M. Banded Assisted Hamstring
SP. 1 Round
10 Banded Good Mornings
5 Sit 2 Stand
5 Yoga Pushups
10 Tension Swings
BENCHMARK
“JACKIE”
For Time
1,000 meter Row
50 Thrusters (20/15kg bar)
30 Pull-Ups
Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.
Score is the time it takes to complete all the work.
Good Times for “Jackie” (source)
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
FITNESS
For time:
800 meter Row
35 Thrusters
20 Ring Rows
BODY ARMOUR
3 Sets rest as needed between exercises
15 GHD Sit-Ups
12m Disc Drag
9 DB Bench Press
6 Barbell Pendlay Rows
