Its time for a benchmark!  Let’s get dialed in with a quick EMOM then hit “Jackie”.  *coaches note, run Jackie in two heats.  Athletes may choose weight for thrusters based on ability.

Strength / WOD prep

EMOM x 8
A. 3 Squat Clean Thrusters
B. 5 Calorie Row + Strict Pull-ups x 3-5

“Jackie”
1000M Row
50 thrusters 45#
30 Pull-ups