The metcon starts with the row and ends with the cleans. You will row 500m as fast as possible, then rest exactly 2 minutes. After those two minutes are up, you’ll do 30 burpees, 10 full cleans, 30 burpees, and 10 full cleans. You will probably do singles or doubles on the cleans and that’s ok. Time domain is around 11-18 minutes depending on strength and speed.
Strength
Shoulder Press
5, 5, 5
Conditioning
For total time:
row 500m
rest 2 minutes
then, 2 rounds:
30 burpees
10 cleans, 155/105#
