No more than 4 attempts:
15 seconds to row as fast as possible
**Record the lowest 500m pace achieved as your score.
***Rest as needed between attempts.
Level 1: work with your coach to determine a challenging weight
Level 2: 2/3 Bodyweight
Level 3: Bodyweight (Bench Press)
1) Work up to a heavy hang tall snatch (muscle snatch while feet stay in contact with the floor), heavy but perfect
2a) 3 x 15yd HS Walk
2b) 3 x 15 Glute Ham Raise