Clean & Row

Warm Up
10 wrist stretch
10 wrist rotations
10 arm rotations
                         
10 pvc shoulder dislocates
10 pvc split jerks
10 pvc hang cleans
(x2)
                         
55 jumping jacks
15 kb russian swings
15 leg levers
15 barbell sumo deadlift high pull
5 ring rows

Training: (Function)

3 tough hang power clean

Row 400 m @ best 500 m row pace

rest walk 4 min after set 1, add 30 sec to rest/set

(add weight to HPC per set)

Results

Set 1: 95, 1:30 seconds

Set 2: 115, 1:32 seconds

Set 3: 125, 1:32 seconds

Set 4: 135x2 (125x1), 1:34 seconds

Set 5: 135x2 (125x1), 1:30 seconds