2 sets
10 Inch worm, hands only
10m High Knees
10m Butt Kicks
10m Spiderman Crawl w/ Elbow Drop
10m Knee Hug to Horizontal Lunge Twist

1. Push Jerk (55%x 5 reps, 60%x 5 reps, 65%x 5 reps)

*After each set, perform 10x Supine Scap Retractions on Rings with 2 sec holds

2. “Death by Jackie”:
Keep up with the following for as long as possible:
-00:00-09:00:
Row 1,000m,
50x thrusters (Barbell),
30x pull ups
-10:00-18:00:
Row 750m,
40x thrusters (35/25kg),
25x chest to bar pull ups
-20:00-27:00:
Row 500m,
30x thrusters (45/30),
20x strict pull ups
-30:00-36:00:
Row 250m,
20x thrusters (60/45),
15x bar muscle ups
*If you are unable to get it in the allotted time, then stop. This isn’t suppose to be easy, so focus on hitting a solid “Jackie” time and go from there!!