OVERHEAD SQUAT 3RM & "JACKIE"

A) Strength:

1) Overhead Squat 3RM* – Take 15-20:00 to establish
– 5-6 sets progressively adding weight each set
– Rest 2-3:00 between heavier sets
– Beginners: (4 x 8) w/ empty bar or PVC. Rest 90s

*Last performed on 7/2/18

2) Metcon Prep:

2 Sets of:
10 Thrusters
5 Pull-ups
5 Burpees
– Rest 60s –

B) WOD:

"Jackie"

For Time: (11:00 Cap)

Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)

Alt. Scaling Options:
1,000 Meter Row = 800 Meter Run

C) Extra Credit: (After Class)

Banded Pull-throughs (3 x 25)
– Rest 60s –

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