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A. Find your 1 rep max clean and jerk.

B. 5 x 250 m row, resting 2 minutes between efforts. These should be hard and fast. The trick (if there is one!) to fast 250 m repeats is to accelerate quickly to a challenging pace, and then just hang on. Practice your starts first, and make sure you are fully warmed up. Consider setting your damper a bit higher than where you would normally row. Record your times separately.