The objective of this training is to perform a triplet.
Today you will challenge yourself by practicing a big distance on the rower, perform an advanced gymnastics movement and finally lift a heavy weightlifting bar.
Your pace on the rower will have to be constant and rather fast, about 85% of your PR on a 2K.
The one leg squat is a great exercise to work on balance, coordination and strength of the lower body.
Use a heavy load to allow you to increase your strength on the Hang Clean movement.
You should practice sets of 3 or 5 repetitions.