- RX -
5 rounds for time:
500-m row
5 squat cleans (145/205 lb)

- INTERMEDIATE -
5 rounds for time:
500-m row
5 squat cleans (95/135 lb)

- BEGINNER -
5 rounds for time:
300-m row
5 squat cleans (35/45 lb)

1 set:
500-m row (warm-up pace)

25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups

5 rounds for time:
400-m run
10 DB squat cleans (35/50 lb)
- Use two DBs.