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!