Warm-up:
5 Sets:
5 Barbell Press, seated on floor, light and controlled
5 Tap Swings on Pullup Bar
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
Strength:
2 Behind-The-Neck Push Press + 1 Front Rack Jerk, 1-1-1, 3×1
WOD:
“Jackie”
For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups
TIMECAP: 11:00
Extra Work: Snatch 2RM, then 3×1 @ 2RM load