Jackie and Helen at 90% effort.

12th

For time @ 85-90%:

Row 1000m

50 Thrusters @ 45lb

30 Chin-ups

+

Rest 10 min

+

3 rounds for time @ 85-90%:

Run 400m

21 KBS - 24kg

12 Chin-ups

*DO NOT get into too much lactate on the "Jackie" portion, try to move around during the 10 minute break and remove some of the blood from your shoulders/forearms.

"Jackie":  6:28. @ 90% effort.   I haven't done Jackie in recent memory.

 3:33 row.   33/17 on Thrusters with ~15s break.  19/11 on chins.  I think I would be close to sub 6 at 100% effort.   At 100% I would probably do row in ~3:25, go for all 50 Thrusters which is definitely doable and then probably a similar breakdown on chins. It would be a fight for sure but being strong on the rower and coming off it comfortable is helpful. 

"Helen":  8:31 @ 85% effort.  PB is 7:43 about 18 months ago. 

The key to remember if I do this at 100% is that your time is all about the runs. I felt ok on this but really didn't dig in on the runs. I guess that was the point with the 90% effort. All KBS and chins unbroken no problem, so if I want a low 7 on this fresh, I have to attack the runs from the start. This workout you just have to go hard on initial run and then deal with the elevated heart rate for the rest of the workout but keep the run paces high because you can't really make the KBS and chins go faster than unbroken.