Front Squat Heavy Set of 2 followed by… “Eikcaj” 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row
L1 Sub Jumping Pull-Ups or Ring Rows 20 Pull-Ups 35 Thrusters 1000 M Row
We will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that you could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.