LIFT:
PERFORM ONE COMPLEX EVERY 90 SECONDS
1 POWER CLEAN
1 MID HANG POWER CLEAN
1 MID HANG SQUAT CLEAN
INCREASING WEIGHT EVERY SET FOR 7 SETS TOTAL
METCON:
2 ROUNDS
ROW 1K STAY BETWEEN 22-26 STROKES PER MINUTE
REST 2 MINUTES
ROW 500 BETWEEN 24-28 SPM
REST 90 SECONDS
ROW 250 BETWEEN 26-30 SPM
REST 1 MINUTE
EACH PIECE IS MAX EFFORT AT THE SPECIFIED SPM