Jackie

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The Olympic Warm-up
3 rounds of 10-15 reps of:
  1. Power Snatch
  2. Squat Snatch
  3. Snatch Balance
  4. Power Clean
  5. Squat Clean
  6. Split Jerk

Announcements/MOB:

  • Wods make you nauseous? It's your diet!
  • 5 Way Simple Shoulder Stretch

Lift:

Bench Press
55% x5 reps
75% x3 reps
90% x1
Make 3 attempts at a 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Jackie
 
1,000m Row
50 Thrusters 45/35 lbs
30 Pull-ups
 
Time Limit: 15 Minutes