Clean/Thrust

Row 2,000 meters 21 cleans 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters ♀ 95 lb ♂ 135 lb

Exercises

Set 1: 1 round

Rowing

15 minutes

Barbell Cleans

21 reps

Thrusters

15 reps

Set 2: 1 round

Rowing

10 minutes

Barbell Cleans

15 reps

Thrusters

12 reps

Set 3: 1 round

Rowing

5 minutes

Barbell Cleans

9 reps

Thrusters

9 reps

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15.5- 27,21,15,9 calorie row and thrusters

8 minutes,

Low Row 35kg

3 minutes,

Row And Push

16 mins 40 secs, Intense

Row And Stuff

22 mins 35 secs, Intense

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