Ya it’s friday 

Warm up by Coach Sarah 🙂 

 

STRENGTH

Back Squat 7-7-7-7-7    look in your books for your pr max for this??

or 

Olympic Weightlifting

8m EMOM

Pwr. Snatch + 2 OHS

Scaled 

“Jackie”

500m Row 
25 Thrusters (45)
15 Pull Ups/ vertical bar or rings or bands 

MetCon

“Jackie”

1000m Row 
50 Thrusters (45)
30 Pull Ups

Advanced

“Fat Jackie”

1000m Row
50 Thrusters (95/65)
30 Pull Ups (CTB)