Warm Up:

Row 200
10 AIr Squats
10 Push ups
10 TTB
10 sit ups

Workout: complete for time
increase weight as you go.

Row 100 meters
10 Clean and Jerk 135/95
Row 200 meters
9 Clean and Jerk 145/100
Row 300 meters
8 Clean and Jerk 155/105
Row 400 meters
7 Clean and Jerk 165/115
Row 500
6 Clean and Jerk 175/125
Row 600
5 Clean and Jerk 185/135
Row 700
4 Clean and Jerk 195/145
Row 800
3 Clean and Jerk 205/150
Row 900
2 Clean and Jerk 215/155
row 1000
1 Clean and Jerk 255/160

rest breath and have a great weekend!