Workout

BENCHMARK WORKOUT

"JACKIE"

FOR TIME

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups

Capacity Work

FOR TIME

1000m Row

50 light DB Thruster

30 Ring Rows

FINISHER

"SUNS OUT, GUNS OUT"

FOR QUALITY

2 SETS

20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold

*Curls should be slow and controlled

HOMEWORK

Rest

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