(JACKED) JACKIE

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
Until failure . . .
1, 2, 3, 4, 5, 6, .........
UB TnG Power Clean & Jerks 135/95
- rest 10-30sec* between sets

GYMNASTICS
5 x 60% of best UB Muscle Up set + 1 rep
Rest 60s between sets

MetCon

E2M12M

4, 3, 2, 1, 1, 1 Thruster (from the rack)

Jackie
1000m Row
50 Thrusters 45/35
30 Pull-ups

or

Jacked Jackie
1000m Row
50 Thrusters 65/45
30 C2B Pull-ups