POWER CLEAN
From 0:00-12:00 Find a 2 rep max power clean
*Both reps must be completed in a 0:20 window
STRICT RING DIPS or RING MUSCLE-UPS
From 12:00-17:00,
Athletes make 1 attempt at:
Max rep strict ring dip or Ring muscle-ups
-Options-
*Complete a max rep dip test on rings with band hanging from pull-up rig
*Perform ring dips with feet on floor or on a box
ROWING
Part, 3, Row Test 500m Row time trial
*There is no time restriction on this test.
*Rotate through the rowers as needed.