Speed: Rowing

5×250 sprints

Alternate w/ a partner

Try to keep pace or increase pace from the first round



15 Clean and Jerks 65/95

1 Min Plank Hold

12 Clean and Jerks 95/135

1 Min Plank Hold

9 Clean and Jerks 115/165

1 Min Plank Hold

6 Clean and Jerks 135/185

1 Min Plank Hold

3 Clean and Jerks 155/225

Max Effort Plank Hold


** You must acquire 1 min between each set.  If you come down before the minute

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