PERFORMANCE
3 SETS
5 Push Jerk
3-5 Pulling Reps
Rest As Needed b/t Sets
Progression: Kipping Pull-Up, Kip Chest to Bar, Bar Muscle Up

FITNESS
3 SETS
5 Push Jerk*
3-5 Pulling Reps
Rest As Needed b/t Sets
Progression: Ring Row, Partner Pull-Up, Partner Chest to Bar

• Both group add weigh to the bar each round: Light start and build to final workout weight.