Recommended Warm Up (10 Minutes):

On a Rower

3 Minutes Steady Pace

1 Minute Rest

3 Minutes Steady Pace (Try to beat your first distance)


For Time:

15 Clean and Jerks (165/115#)

25 Chest to Bar Pull Ups

100 Double Unders

25 Chest to Bar Pull Ups

15 Clean and Jerks (165/115#)


*This took most people between 12 and 18 minutes.  The clean and jerks should be steady singles.  Scaling options for the other 2 minutes below.


Scaling Options:

100 Double Unders or 3 Minutes of Double Under Practice or 200 Single Unders

25 CTB Pull Ups or 25 Pull Ups or 25 Banded CTB Pull Ups or 25 Inverted Rows



Bench Press (25 Minutes)


Weighted Strict Pull Ups



*Superset the bench and pull ups.  You are working up to 3 heavy sets of 5 on the bench press today.  They can all be at the same weight or you can add a little weight each set.  Do 5 Strict Pull Ups after each set of bench press including the warm up sets.  Build up to weighted pull ups if you can or use a band if necessary.


Skill Work