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)

TIMECAP: 20:00

PROGRESSIVE WARM-UP | 10:00
If athletes reach a movement in the warm-up that they can not perform, have them return to the last previously successful movement.
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 | 6:00
Jump and land (hands at sides)
Jump and land (hands at shoulders)
Jump, punch, and land with arms extended overhead
Push jerk with PVC

PRE-WORKOUT SKILL WORK | 8:00
On an 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor

TESTER WORKOUT | 4:00
Athletes should use the weights and scaling options they are using in the workout.
2 sets:
5 pulls on the rower
4 pull-ups
3 push jerks

STRETCHING | 5:00
Accumulate:
1:00 banded shoulder stretch/arm