STRENGTH:

POWER CLEAN - 15 MINS TO BUILD TO A HEAVY 1 RM

WOD:

"JACKIE"

FOR TIME: (12 MIN CAP)

ROW 1,000 METERS

- THEN -

50 THRUSTERS (45/35)

30 PULL-UPS

** EXTRA CREDIT **

DB ROWS (4 X 8)

- SUPERSET WITH -

BANDED LAT PULL DOWNS (4 X 15)

- THEN -

STRICT PULL-UPS (5 X 3)