Strength

In 6:00, perform:

1.1 Seated Box Jump
+
20 Pogo Jumps

x 4 sets

+

8 min EMOM
Depth Drop + Box jump
2 reps of 1+1

Conditioning

5 rounds for time:

200m row
10 thrusters
6 chest to bar pull ups

Cap: 11:00

Notes

Today we will be doing a variation of the benchmark workout Jackie, where we will be breaking the work into 5 rounds. The row should take no more than a minute, so cap at a minute if needed.

The thrusters should be an unbroken weight for all 10 reps across the 5 rounds. For Chest to bars, these should also be something you can do in either 1-2 quick sets. Chin over the bar pull ups, foot assisted chest to bar, or foot elevated ring rows are also an option!