Hang Clean 5×2

1,000m Row time trial…
Preset the monitor to a set distance of 1,000m. Aim to have your 250m splits slightly decreasing in time over 1,000m (The first 250m will be your slowest and the last 250m should be your fastest).

If the class needs to go in two waves, have the second wave perform 20″ on 40″ off of the following while the first wave is rowing.
Chinnies
V-Ups
Back Hypers
Russian Twist

4 sets of 10 each
DB Row
Shoulder Press
GHR