“Jackie”!

Metcon

“Jackie”

For time:

Row 1000 Meters

50 Thrusters (20/15 kg)

30 Pull-Ups

Weightlifting

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest 45 seconds after each leg

(Be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group.)

Strict Handstand Push-Ups x 8-10 reps @ 2011

Rest 90 seconds

(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)