Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.
- 5-6 x Kipping Toes to Bar (work on form, smooth, rythmic kips)
Then not for time take 15-20 minutes to work up to a heavy:
- 5 x Push Press
Then for time do “Jackie”
- Row 1000m
- 50 x Thrusters @ 45lbs
- 30 x Pullups
Results: For the Push Press ended up at 125lbs/56kg. Jackie in 10:24. Rowed 1k in 4:18 which is over 30sec better than two weeks ago.