Fitness
5 rounds for times:
400 m row
12 push ups
3 minute rest
Performance
For times
Row 500 m
21 Push ups
Rest 3 minutes
Row 500 m
15 Ring dips
Rest 3 minutes
Row 500 m
9 HSPU
Rest 3 minutes
Row 500 m
15 Ring dips
Rest 3 minutes
Row 500 m
21 Push ups
Record times and weight on bar
Sport
Warm up
3-5 sets with empty bar
Power position with jump x 1
Hang power clean (power position) x 1
Hang power clean (above knee) x 1
Hang power clean (below knee) x 1
Power clean + front squat x 1
Full clean x 1
5 x @50-80%
3 position clean
Floor-above knee-high hang
Front Squats
3-3-3-3-3
