Fitness
Rowing ladder
10/10-20/20-30/30-40/40-50/50-40/40-30/30-20/20-10/10
light strokes/hard strokes
5 sets of:
Sand bag power clean x 5 + front squat x 5
Rest 30 seconds
Pull up challenge rep scheme
Rest 30 seconds
Performance and Sport
Olympic total
3 attempts to perform 1 RM of
Snatch
Clean and Jerk
Add together for a total score
