PROGRESSIVE WARM-UP
1 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows

1 set:
:30 row (moderate pace)
:30 push-up to down dog
:30 jumping pull-ups

1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups

1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups

PUSH JERK REVIEW AND PROGRESSION
PROGRESSION FOCUS
Jump and land (hands at sides) Hip extension and footwork
Jump and land (hands at shoulders) Hip extension and torso position
Jump, punch, and land with arms extended overhead Timing
Push jerk with PVC Pulling head out of the way

RX

For time:
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