Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.

RX
For time (17 Min. Cap):
1000-m row
then…
5 rounds:
25 pull-ups
7 push jerks (95/135 lb)

INTERMEDIATE
For time:
1000-m row
then…
5 rounds:
15 pull-ups
7 push jerks (75/115 lb)

BEGINNER
For time:
1000-m row
then…
5 rounds:
15 jumping pull-ups
7 push jerks (65/95 lb)

Accumulate:
1:00 banded shoulder stretch/arm