Strength: Reverse Barbell Lunges (from the rig)
3x20 @ 55-60% of your 1RM Back Squat. 2 min rest between sets.
50 Thrusters (45)
We hit a longer Met-Con on Wednesday, and have another longer one coming on Friday.
This Met-Con is the epitome of a very fast, high intensity, gut check workout. Please aim to get the desired stimulus for the workout, by picking a Thruster weight that will allow you to go very close to unbroken on your reps. That is the pace we're looking for. Doing 5 sets of 10 will badly defeat the purpose of this workout.
The fastest Jackie times are sub 5 minutes. Keep that in mind when choosing your weight.
HARD AND FAST!