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STRUCTURE: Athletes will complete 5 Rounds of 30/21 Calorie Row and 1 Round of “DT” (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks) separated by 2 minutes of rest. Each round the barbell load will decrease.

STIMULUS: “SAM’S JAM” is a Sprint.

STRATEGY: Athletes should be to complete the Row in under 2:00. Athletes should be able to complete 1 Round of “DT” in. . .

Round 1 in under 3:00

Round 2 in under 2:30

Round 3 in under 2:00

Round 4 in under 1:30

Round 5 in under 1:00

SCALING: Athletes should cap the Row at 2:00 or decrease the Calories to 21/18. Athletes should choose a barbell weight they can complete Rounds 1-2 of Push Jerks in a maximum of 2 sets and Rounds 3-5 of Push Jerks unbroken.

SCORING: Athletes’ score will be the Total Time it takes to complete the workout. The Total Time includes the 2 Minute rest periods after each round. Athletes should aim to complete the workout in 20-28 Minutes.


-Athletes should find a consistent pace on the Rower that they can maintain all 5 Rounds. Don’t let athletes empty the tank on the Row!

-On Rounds 1-2, athletes might want to break up Deadlifts frequently to conserve energy. Athletes might want to break once on the Hang Power Cleans and Push Jerks.

-On Rounds 3-5, athletes might break Deadlifts into 6-5-1 or 7-4-1. Athletes should aim to hold on for unbroken sets of Hang Power Cleans and Push Jerks. If needed, athletes might break Hang Power Cleans into 8-1 to break before an unbroken set of Push Jerks.


“Sam’s Jam” (Time)


5 Rounds:

30/21 Calorie Row

1 Round of “DT”

Rest 2 Minutes Between Sets

Increase weight each round

Time Cap 30 min

1 Round of DT

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


21/15 Cal Bike or 300m Run



F- 135/115/105/95/85



F- 115/105/95/85/65



F- 95/85/65/55/45


M- 115/95/85/65/55

F- 85/65/55/45/35


2 Rounds of DT with BB/PVC