Warm-up: Row 500m
Strength: Back squat 5×5, do 20 Abmat Sit-ups in between every set
Note: If you are squatting above 225/155 for 5×5, do 3x MAX Sets in 45 secs at 225/155 instead.
WOD: Fat Jackie
30 Push press or Push jerk 155/105
Perform 3 Burpees every time you set the bar down…
Perform 3 Burpees every time you come off the pull-up bar….
Cool Down: 30 GHD Sit-ups