Work up to a heavy set of 3, then complete 5 sets of 3 at the same weight. (80-90% of 1 RM)
500m Row Time Trial
Immediately followed by
40 KB Swings
You will have 2 scores. One for your row, and one for the total time it takes you to complete both movements.
30 seconds on, 30 seconds off
Hang Squat Clean and Jerks (115/75)