2000m Row – keep pace at or below 1:55 for 500m pace for men. 2:15 or below for women.


50 Man Makers  2 @ 20#/2 @ 12#


10 Deadlifts  95#/63#  (Comp. 115#/73#)

10 Hang Power Cleans

10 Front Squats

10 Push Jerks

3 times.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  Work on stroke efficiency while doing the 2k row. The stroke per minute rate should not exceed 25. Pull hard and pause at the finish of the stroke.  Man makers are a right and left arm DB row in the middle of a burpee.  The goal for the BB complex is to keep the arms out of the work process until you get to the push jerks. Keep your arms long and relaxed doing the other 3 movements. Fatigued arms will remind you to do so in the later rounds.