Level 1
4 Rounds:
8 Power Cleans (45/33#)
400 meter Row
Level 2
4 Rounds:
10 Power Cleans (65/45#)
500 meter Row
Level 3
4 Rounds:
10 Power Cleans (95/65#)
500 meter Row
Level 4
4 Rounds:
10 Power Cleans (135/95#)
500 meter Row
Daily Strength
Snatch Complex
Every 75 seconds for 10 rounds:
Snatch High Pull – Hang Power Snatch – Hang Squat Snatch
Daily Motivation
We are putting our daily row to work. You should be able to keep the same pace as you do during the warm up. The Power Cleans should be moderately heavy.
