WARM-UP
2 SETS
10 STROKES ON THE ROWER*
10 ALT. ELBOW PUNCHES
8 EMPTY FRONT SQUATS
6 EMPTY BARBELL STRICT PRESS
*INCREASE SPEED ON EACH STROKE
STRENGTH
6 SETS
1 HANG SQUAT CLEAN
+
1 SQUAT CLEAN THRUSTER
*BUILD TO A MODERATE WEIGHT
-REST AS NEEDED B/T SETS
WORKOUT
5 SETS
ON A 2:00 RUNNING CLOCK
8 THRUSTERS (115/75)(75/55)
8 TOES TO BAR
MAX CAL ROW IN REMAINING TIME
-REST 1:00 B/T SETS-
(SCORE MAX CAL ON ROWERS)