Fri July 12 "Jackie Pro"

Move

1) Building in Front Squats in the following rep scheme: 10-10-5-5-5

2) 15 Min. AMRAP
200m Row
10 Thrusters
5 Pull Ups
45 Sec. Rest

Train

1) Build to a Heavy Set of 20 Front Squat

2) Jackie Pro
For Time (18 Min. Time Cap)
1000/900m Row
50 Thrusters (95/65)
30 Bar Muscle Ups

Stimulus

1) This weight will be roughly 55-60% of your 1RM Front Squat. Move through at a consistent pace that is not to fast at the beginning. Try to keep the elbows and chest up throughout the large set.

2) This is a chipper style workout so break up the thrusters and muscle ups into manageable, quick sets. Row can be subbed for an 800m Run or 50/40 Cal Bike.

Extra Credit

4 Sets For Quality
20 Banded Front Raises
20 Banded Face Pulls
20 Banded Z-Press