<p>For Time:</p><p>1,000/900m Row</p><p>INTO….</p><p>15-12-9 Hang Clean &amp; Jerk 135/95</p><p>30-24-18 Box Jump Overs 24/20"</p><p> </p><p>RX – 115/85</p><p>*Every Break 200m Row</p><p>*Time Cap: 20minutes – if capped add one rep for every missed rep</p><p> </p><p>Goal is to move at your maximum sustainable pace.</p><p>Row should take less than 5 minutes</p><p>Clean &amp; Jerk must be completed unbroken. If you break, you’ll need to row 200m before getting back to work. Barbell should not be heavier than 60% of your 1 RM C&amp;J</p><p>Box Jump Overs – No rebounding and you do not need to fully stand at the top of the box</p><p> </p><p>The main focusof this workout is to perform the C&amp;J unbroken. Pace yourself on the box based on how you feel at the barbell</p>

<p>5 Rounds:</p><p>2/1 Legless Rope Climb 12ft.</p><p>15 DB Bench Press 70/50</p><p> </p><p>Rest 1 minute between Rounds</p>