Level 1

For Time

500m Row

30 Burpee knee raises

500m Row

Level 2

For Time

500m Row

30 Burpee L-raises

500m Row

Level 3

For Time

500m Row

30 Burpee toes to bar

500m Row

Level 4 Rx

For Time

500m Row

30 Burpee toes to bar

500m Row

* sub 7

Motivation

Strength

Power Cleans 15 minutes to hit a heavy double (at least 10 sets)

Strategy

Burpee toes to bar…. do a burpee, jump up and do a toes to bar, repeat.

Get more Awesome:  hamstring/glute smashing