Barbell warm up
9 Minutes
Minute 0-3 = 4 clean grip high pulls + 3 Power position power cleans
Minute 3-6 = 3 hang position power clean + 3 front squats
Minute 6-9 = 4 full cleans (squatting) with empty bar, from the shin
*on minutes with 2 movements finish all reps of the first movement, then all reps of second, dont go back and forth between the two

Squat clean work

Squat Clean
1×3 Power Position*
2×2 Hang, at knee**

then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
Rest 2-4 minutes between sets, drop and reset.
*Bar starts on the floor. Clean deadlift to the knee and pause, then to the power position and pause, then clean.
**Bar starts on the floor. Clean deadlift to the knee, and then clean.

You can and should work on cleans for the whole hour, but if you finish fast grab a rower and head outside to finish this. This over 20 minutes work. do all or part of it, its up to you


For Time
Row 250m
Rest :30
Row 500m
Rest 1:00
Row 750m
Rest 1:30
Row 1,000m
Rest 2:00
Row 1,500m

Your 1,500m row should be at, or slightly faster than your 5k PR pace. Each preceding interval should be :01-:03/500m faster than next interval.