M/E Split Jerk from Racks, Row 1:1 Row 5mins, 4mins, 3mins, 2mins, 1min

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Split Jerk-Work to the limits of your movement 

(D) Rowing Technique & Efficiency

(E) In teams of 3-5min Double Unders, 4min Row, 3min T2Bar, 2min Double Unders, 1min Row

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Split Jerk-Work to the limits of your movement 

(D) Rowing Technique & Efficiency

(E) In teams of 3-5min Double Unders, 4min Row, 3min T2Bar, 2min Double Unders, 1min Row

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Split Jerk from Racks

(D) Rowing Technique & Efficiency

(E) In teams of 3-5min Row, 4min Double Unders, 3min T2Bar, 2min Row, 1min Double Unders

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Split Jerk from Racks

(D) Rowing Technique & Efficiency

(E) In teams of 2 for max metres-Athlete A Row 5mins, Athlete B Row 5mins, Athlete A Row 4mins, Athlete B row 4mins, Athlete A row 3mins, Athlete B row 3mins, Athlete A row 2mins, Athlete B row 2mins, Ahtlete A row 1min, Athlete B row 1min

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Split Jerk-Work to the limits of your movement 

(D) Rowing Technique & Efficiency

(E) In teams of 3-5min Double Unders, 4min Row, 3min T2Bar, 2min Double Unders, 1min Row

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Split Jerk from Racks

(D) Rowing Technique & Efficiency

(E) In teams of 2 for max metres-Athlete A Row 5mins, Athlete B Row 5mins, Athlete A Row 4mins, Athlete B row 4mins, Athlete A row 3mins, Athlete B row 3mins, Athlete A row 2mins, Athlete B row 2mins, Ahtlete A row 1min, Athlete B row 1min

FROM THE COACH (A)  (B)  (C) Up to 70% work on your own limitation of movement. From 70% on CFS Olympic Lifting Rules Apply (D)