1RM Clean and Jerk
Row 500 m TT
Today, we are testing two fitness components. First, we are testing an Olympic weightlifting component (Clean and Jerk), then once you are recovered, we are testing a Speed component (500-m Row). We will test the strength component first while you are fresh since max-effort weightlifting can be affected greatly with fatigue.
The goal is to lift as heavy as possible for the Clean and Jerk (remember, power or squat). We will give everyone plenty of time to warm up and make this a possibility. Remember, it’s just another workout day, so if you don’t PR, make sure you don’t read too much into it. It isn’t necessarily because you aren’t stronger.
For the Row, the first 250 m should be done really aggressively but not 100 percent max sprint, unless you know that you can hang on for the second half of the 500 m. The second half is where you should turn on whatever you have left in the tank and finish off strong. They end result should be you falling off the rower.