Community Cup Workout #1

SKILL WORK
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:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (85/135 lb)

INTERMEDIATE
For time:
1,000-m row
then…
5 rounds of:
15 pull-ups
7 shoulder-to-overhead (65/95 lb)

BEGINNER
For time:
1,000-m row
then…
5 rounds of:
10 ring rows
7 shoulder-to-overhead (35/45 lb)