1.  Clean/Run

5 Power Cleans
400m Run
10 Power Cleans
400m Run
15 Power Cleans
400m Run

Rx’d: 1st set @ 225/155, 2nd set @ 185/115, 3rd set @ 135/95

Intermediate: 1st set@ 185/115, 2nd set@ 135/95, 3rd set @ 95/65 

Scaled: 1st set @ 135/95, 2nd set @ 95/65, 3rd set @ 65/45

Rest as needed

2.  Tabata Row
8 rounds of :20 on, :10 off, for total meters – Choose “interval time” on the monitor and then set it to :20 on and :10 rest.

Remember: There are No Excuses! Work hard today! You can do it!