Monday 06-15-2020 Workout Of the Day

A. 15 min build
1 power clean +
1 hang squat clean +
1 squat clean thruster (floor)

B. “Jackie and a Half”
time cap: 15 mins
1000m row
50 thrusters @35/45#
30 pullups
500m row
25 thrusters @35/45#
15 pullups

Workout Notes/Intentions: Aim to  build to a challenging set in 15 minutes for part A. If you hit a max for the day and cannot go heavier before 15 minutes has passed, drop some weight and repeat the complex at a moderate weight. If you are newer to lifting or easing back into it, stay lighter and focus on specific technical cues from the coach.

For Part B, your pullup variation should all you to get the set of 30 done in <5 sets. Try to hit big sets of thrusters on the set of 50. Pace the first half of the workout and allow yourself to pick up the pace starting with the second row. Aim to do the 25 thrusters and 15 pull-ups in 1-2 sets each.