Jack Be Quick
4 rounds, each for time, start a new round every 5 minutes
15 deadlifts @ 45%1RM
15 wall balls @ (20/14lbs)
15 cal row
Intent. Move as fast as possible on each round, see how fast you can go.
Tip. Rushing will make you slower.
Score. Your score is your fastest time
A1. Back squat – 4 x 3 @ 70-80%. Start at low end of the % range and add load each set to build towards the high end (if possible)
A2. Chin-Ups – 4 x reps 10 / 8 / 6 / 6