2 athletes pair up and share a rower.
a1 row while a2 rests then switch
the entire time rowing athletes need to manage their SPM between 21-25
rd1 5 cal row
rd2 10 cal row
rd3 15 cal row
10 pvc pass thrus
10 pvc oh squat
10 sec hs hold
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
8 pull ups
8 KB snatches
8 cal bike