Dynamic Effort Upper
Strength
Power Clean (5,5,3,3,2,2,1,1 @ 75% 1RM)
Strength
Shoulder Press (1×8 @ 75% + micro band tensnion )
WOD
“Jackie”
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
1000m Row
50 Thrusters, 45#
30 Pull-ups
Special Strength
3×10 Bent over Row with Fat Bar
Special Strength
6×6 Weighted Pull Ups with underhand grip
Midline
20-18-16-14-12-10 V-Ups
Finisher/Recovery
3×20 Windmill Reverse Fly
**Do not TNG, reset each lift
**Complete as EMOM