15:00-39:00

1000m Row
50 Thrusters (45/35)
30 Pull Ups
-Rest 5:00 OR 1:1-

Steroid Jackie
30 Chest to bar Pull Ups
50 Thruster (75/55)
1000m Row

SCALING
Scale to finish near the target score:

1000m Row
30 Thrusters (45/35)
15 Pull Ups
-Rest 1:1-

Reverse Jackie
30 Pull Ups
50 Thruster (45/35)
1000m Row

TARGET SCORE
Target Time set 1: sub 6 minutes

Target Time set 2: sub 8 minutes

Time Cap set 1: 9 minutes

Time Cap set 2: 10 minutes

STIMULUS
Jackie is a classic burner. Expect a high heart rate.

We are working on performing pulling/shoulder endurance with a high heart rate.

WORKOUT STRATEGY & FLOW
Both rows should be a moderate/hard pace. Aiming for 80-85% output.

The first set of thrusters (45/35) are ideally unbroken. 2-3 sets at most. Keep these smooth and consistent. The second set (75/55) ideally done in sets of 10+.

The set of pull ups and chest to bar are ideally unbroken or in 2-3 quick sets.

Work up to a Heavy 2 in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy 2

Focus on sending the hips down vertically and keeping the elbows high

Explode out of the hole, press high up on the bar keeping the torso upright

rest 1-2 mins between sets

Work up to a Heavy 2 in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy 2

Focus on keeping hips and core tight and elbows in front of the bar during the press

Punch the knuckles to the ceiling at the top and descend down smoothly with a explosive turn around once the bar makes contact with the shoulders.

No Hips or legs to assist!

rest 1-2 mins between sets

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

30 Chest to Bar Pull Ups
50 Thrusters (75/55)
1000m Row