Saturday, 7/10

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
10 Jump Squats

Met Con

Prep (6 Minutes)
1x:30 Row (easy)+5 Front Squats+ 5 Strict Press+5 Kip Swings
2x:30 Row (moderate/hard)+ 5 Thrusters+3-5 Pull Ups

“Jackie” (11 Min Cap)
1000 M Row
50 Thrusters (45lbs)
30 Pull Ups

Score by time (11:00+ :01 or any rep not completed at cap)

Rest 6 Minutes

Reverse Jackie (11 Min Cap)
30 Pull Ups
50 Thrusters (45lbs)
1000 M Row

Score by time (11:00+ :01 or any rep or 100 M not completed at cap)