Coach led warm-up
3 x 5 Muscle Clean (barbell only)
3 x 5 Tall Clean (barbell only) – http://www.catalystathletics.com/exercise/150/Tall-Clean/
10 x 1 High hang power clean @ 60%
With a partner accomplish the following –
Row 3000 m This is an all out effort for time.
For time with a partner, row 3000m. Working on good transitions in and out of the rower. Equal effort, but split up as necessary.