Monday 04.01.2024

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Jeremy and Daniel working through their Push Presses, Yessssss!!!

Warm-up Drills
I. Row 500m (no straps)
II. 6 x Dynamic Drills w/ 10 x Hollow Rocks after each
III. Mobility (Squat, Front Rack & Overhead Emphasis)

Impact/Focus: Back Squat
Warm-up Sets/Reps x 6:00 building to a starting weight.

Every 2:30 x 6 Rounds Total
Back Squat x 5-5-3-3-1-1

Climb weight across sets to the best one rep set on the day/PR.
Lightweight or Barbell Drop Sets to warm-up for thrusters in the following Benchmark WOD: “Jackie”.

Post scores to comments.

For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups


This is a Benchmark WOD.
Reference any scaling or training notes/scores from 11.14.2023.
Link to training found HERE.
Rx+ Rest 3 minutes Post Jackie before completing for time: Row 500m + 20 x Thrusters (115/85lbs) + 15 x C2B Pull-ups. Rest 4 minutes before completing the following for time: Row 250m + 10 x Thrusters (135/95lbs) + 10 x Bar or Ring Muscle-ups.

Post scores to comments.

Video Resource Links:
The Back Squat
The Thruster
The Kipping Pull-Up

Samy Daghir

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