Monday 4.7.14 / Test Day 1

AM

Row 3000m

TIME 11:56.1 / 1:59.3 avg 500 split  / 28 avg s/m 

PM

A. Find 1RM power clean

155-175-195-205-215-220(pr)-230(pr)

B. 30x power cleans @77% of 1RM (175#)

TIME 3:50

Rest 20 mins

C. Row 500m - rest 90 secs - row 500m

1:36.7 + 1:40.5 = 3:17.2