For Time:
Row 200 meters
10 Clean and Jerk (135/95)
Row 400 meters
8 Clean and Jerk (155/105)
Row 600 meters
6 Clean and Jerk (175/125)
Row 800 meters
4 Clean and Jerk (195/140)
Row 1000 meters
2 Clean and Jerk (215/150)
Goal: Sub 35 min

Revisiting this from 11/19/19 if you were with us and want to compare. It’s on the longer side and is an opportunity to really focus on your rowing mechanics and making the most of them. Same with the barbell and cycling. Feel free to do these in singles or touch and go reps. None of it is right or wrong but we want you challenging yourself as weights increase. Smooth movement, increased loading, and quality mechanics. If you need to adjust to the weight to make this happen please do.

Post Work 3xs:
:20sec per side Lying Thoracic Rotation
Foam Roll 1x:
2-3min Foam Roll Upper & Lower Back