3×2 @ 90-95% Front Squat*
*Base percentages off 2-Rep Heavy.
STRENGTH TIMELINE
MIN // REPS // %
0-2 // 5 // 40-50
2-4 // 5 // 50-60
4-6 // 3 // 60-70
6-8 // 3 // 70-80
8-10 // 2 // 80-90
10-18 // 3×2 // 90-95 (1 set e/~2:30)
“JACKIE”
FOR TIME
1,000m Row
50 Thrusters (no more than an empty barbell 45/35lb)
30 Pull-Ups
*Pull Up scale: ring row, banded or jumping