General Warm-up
Then..,
Clean warm-up
Then..,
0-5min.
Row 1000m
5-15min.
10min. to establish:
3 Rep Max Hang Power Clean
15-20min.
Run 1000m/800m (2x around)
20-30min.
10min. to establish:
3 Rep Max Thruster
or
120 wall balls 20/14
*10 Cal Bike or Ski every time you break, rest, or stop.
Put a solid effort into that run and row please! That makes or breaks the workout :