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A. Jerk balance practice – Work up to a moderate weight double.

B. Find your 1 rep max split jerk (from a rack or jerk blocks). If you are new, we will work on triples at a lighter weight.

C. With a partner:

1000 m row (alternate every 250 m)

16 laps (total) sled pull, alternating every lap

160 (total) barbell shoulders-to-overhead (65/45 or 40% of your max push press, whichever is less)

Partition the barbell work as needed. Sled weights should be in the 1/2 BWT range for men, and 1/3 BWT for women. The sled pull should not be a slow slog, so adjust the weight accordingly.