Wednesday
Warm-up
FOR TIME
3:00 Min Row
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Strength
Thruster (3×5)
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
1000m Row
50 Thrusters, 45#
30 Pull-ups
Woman’s Rx 35#
Cool Down
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.