9-7

Competitor
Row 100m
10 clean and jerks 135/95
Row 200m
9 clean and jerks 145/100
Row 300m
8 clean and jerks 155/105
Row 400m
7 clean and jerk 165/110
Row 500m
6 clean and jerks 175/115
Row 600m
5 clean and jerks 185/125
Row 700m
4 clean and jerks 195/135
Row 800m
3 clean and jerks 205/145
Row 900m
2 clean and jerks 215/150
Row 1000m
1 clean and jerk 225/155

*you can substitute row with runs or bike

Fitness

Row 100m
10 clean and jerks 95/65
Row 200m
9 clean and jerks
Row 300m
8 clean and jerks
Row 400m
7 clean and jerk
Row 500m
6 clean and jerks
Row 600m
5 clean and jerks
Row 700m
4 clean and jerks
Row 800m
3 clean and jerks
Row 900m
2 clean and jerks
Row 1000m
1 clean and jerk

Start at 95/65 climb each round 5-10lbs
*you can substitute row with runs or bike

Lifestyle
5 rounds
Row 500 OR run 400
10 clean and jerks 95/65