03/09/2021

ON A 25:00 RUNNING CLOCK...

Row 2500/2250m

then...

Build to a Heavy 3-Rep TNG Power Clean in time remaining.

(Score is Weight)

ADJUSTING

*Reps, Loading, Volume*…

Row -- Adjust meters for athletes to complete the Row in under 12:00. You can also adjust them to a timed 9:00 window

to get as far as the can!

Power Clean -- Load should allow for 3 Unbroken Reps. Athletes should be able to complete their first 2-3 attempts

successfully. The next 2-3 they can push the load. For newer athletes have them work on 5 Sets of 3 TNG Power Clean.

*Movement Adjustments*...

Row -- Sub for 6600m Bike or 2200m Run.

Power Clean -- Sub for Hang Power Clean if the athlete cannot pull from the floor. Sub for Deadlift if the athlete cannot

Power Clean today. You can also sub for Power Snatch if the athlete cannot get into the Front Rack position.