In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.  In part 2, We've got a little Mini Me action today, with Jackie to start and a little mini Jackie to finish. If you're familiar with Jackie, you know she's fast and spicy on the grip and forearms. Since we are wrapping back around to do half Jackie in this piece, we should adjust our usual strategy down a notch so that we have gas left to sprint through the end.

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Score: Time to complete work. Add 1s per rep not completed if time capped.

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Rows | 4:30 or less and 2:30 or less respectively. 

Thrusters | 1-3 sets for both sets. 

Pull-ups | 1-3 sets, pull-ups should not take longer than 2:00 or 1:00 respectively.

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Elbows High
The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.

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1000/900M ROW

Reduce Distance
4:30 Time Cap
800/720m Ski 
2000/1800m Bike 
800m Run 
600m Air Run
50/40 Calorie Echo/Assault

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500/450 ROW‍

Reduce Distance
2:15 Time Cap
400/360 Ski 
1000/900m Bike 
400m Run 
300m Air Run
25/20 Calorie Echo/Assault

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THRUSTERS

Reduce Loading
Reduce Reps
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
100/50 Air Squats

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PULL-UPS

Reduce Reps
Banded
Strict (Reduce Reps)
Ring Rows
Alternating Dumbbell Plank Rows

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Have athletes partner or group up for part 1.

To save space on the rig and machine, start a second group 4-5 min behind the first group if needed.

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