For time:
Row, 100 m
10 Clean & Jerks, 135/95 lbs
Row, 200 m
9 Clean & Jerks, 145/100 lbs
Row, 300 m
8 Clean & Jerks, 155/105 lbs
Row, 400 m
7 Clean & Jerks, 165/110 lbs
Row, 500 m
6 Clean & Jerks, 175/115 lbs
Row, 600 m
5 Clean & Jerks, 185/125 lbs
Row, 700 m
4 Clean & Jerks, 195/135 lbs
Row, 800 m
3 Clean & Jerks, 205/145 lbs
Row, 900 m
2 Clean & Jerks, 215/150 lbs
Row, 1000 m
1 Clean & Jerk, 225/155 lbs

Goal: Sub 40 min
Cap: 45 min

Revisiting this from 5/12/20 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. Think start light and end with a heavy single.

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