Rx+:
Complete For time:
30/24 Calorie row
15 Clean and Jerks (155/105)
200' Sandbag Carry (150/100)

TARGET SCORE
Target Time: 5 Minutes

Time Cap: 8 minutes

STIMULUS and GOALS
This is a fast workout, but still takes just a little bit of pacing! Go out hard and hang on to a fast pace until you get to the sandbag then SELL OUT!

WORKOUT STRATEGY & FLOW
Row: This is a very hard effort around a minute and a half of work so we want to be close to 90% or higher. Turn the damper up a little higher than normal.

Clean and Jerk: The clean and Jerks are the decider in this workout as I see it. These can be quick singles or linked together if cycling a barbell is something you are very comfortable with.

Sandbag Carry: This is 100%, everything you have left in the tank! Try to hang on for the entire 200' if you can so you don't have to pick it up!

Warmup for the Lifting with: (lightweight)
3 Muscle Clean + 3 Tall Jerk + 3 Pause Dip + 3 Jerk x 3 working sets

then...

1 Clean Pull + 1 Clean + 1 Jerk x 5 working sets

Set 1:
1 Clean Pull + 1 Clean + 1 Jerk @ 205#
-rest 60-90 seconds -
Set 2:
1 Clean Pull + 1 Clean + 1 Jerk @ 225#
-rest 60-90 seconds -
Set 3:
1 Clean Pull + 1 Clean + 1 Jerk @ 235#
-rest 60-90 seconds -
Set 4:
1 Clean Pull + 1 Clean + 1 Jerk @ 245#
-rest 60-90 seconds -
Set 5:
1 Clean Pull + 1 Clean + 1 Jerk @ 255#

Based off of a 300# Clean and Jerk 1RM