Row Intervals

60 Seconds Hard/ 30 Seconds Easy  X 8

Then.

3 Power Cleans + 3 Thrusters

Rest 60 Seconds

3 Power Cleans + 5 Thrusters

Rest 90 Seconds

3 Power Cleans + 7 Thrusters

Rest 2 Minutes

7 Power Cleans + 3 Thrusters

Rest 90 Seconds

5 Power Cleans + 3 Thrusters

Rest 60 Seconds

3 Power Cleans + 3 Thrusters

Post total meters rowed, load use for complex and Rx or not.

Coaching Tips:  Hard is described as below your normal 500m pace for a regular 250m sprint.  In other words, if you normally maintain a 1:48 pace for 500m, you want to try and keep it below that for the work portion of the interval.  It will be harder after the first few sets, but make an honest effort to achieve a higher pace.  The weight you choose for the second workout is up to you. Challenge yourself with the load, but keep in mind, these sets are to be done unbroken. You cannot put the bar down from the front rack position throughout the working set.  You may increase the load but not decrease the weight, during rest phase. Touch and go on the power cleans.