Strength
Every 2:30, 5 Sets
2 Front Squats + 2 Split Jerk
1-2) 70-75% of 1RM CJ
3-4) 75-80%
5) 80-85%

“Jackie”
For Time
1000m Row
50 Thrusters (45/35) (FX: 35/15)
30 Pull-Ups (FX: Jumping Pull-Ups)
*12:00 Cap

Strength
Every 3:00, 5 Sets
2 Power Clean + 2 Hang Power Clean (↑, start at 50-60% of 1RM CJ)
*Hold onto bar b/t reps

Conditioning
AMRAP 12
4-8-12-16, etc.
Hang Power Clean (115/80) (FX: 75/55)
Front Rack Lunge (115/80) (FX: 75/55)
15 Sit-Ups after each round
*RX Min: Completed Round of 16

Strength
Every 1:30, 4 Rounds
1) 6 Tempo Dumbbell Bench Press + 6 Dumbbell Bench Press
2) 6 Tempo Banded/Strict Chin-Ups + 6 Banded/Strict Chin-Ups
*Tempo: 3s down

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
21 Hand Release Push-Ups (FX: Push-Ups)
21 Toes to Bar (FX: 15)
*17:00 Cap

Strength
Every 3:00, 4 Sets
10 Back Squats
1) 55-60%
2-3) 60-65%
4) 65-70%

Conditioning
AMRAP 15 w/ Partner – Split Reps Any Way
100 Double Unders (FX: 75 OR Single Unders)
25 Deadlifts
100 Double Unders (FX: 75 OR Single Unders)
25 Front Squats
100 Double Unders (FX: 75 OR Single Unders)
25 Push Press
*Weights: (115/80) (FX: 75/55) (RX+: 135/95)

Modified Holiday Schedule
7:30 AM – Open Gym
9 AM – WOD
10 AM – WOD

Conditioning
5 Rounds of :30 on, :30 off
1) AMRAP Calorie Bike
2) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)
3) AMRAP Calorie Ski
4) AMRAP Burpees
5) AMRAP Calorie Row
6) AMRAP Box Jumps (24/20) (FX: Step Ups)