For time:
400/500-meter row
30 power cleans
5 rope climbs to 15 feet
800/1,000-meter row
5 rope climbs to 15 feet
30 power cleans
400/500-meter row
♀ 95-lb barbell
♂ 135-lb barbell
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Stimulus and Strategy:
Today's workout will fry your grip and has intentional pulling redundancy. Row faster than you want to and push the pace on the cleans and rope climbs. Good technique on the rower will pay off with the other movements, meaning you will not be so fatigued after the row. Use the hook grip on your cleans to save your grip as much as you can. Make sure your feet are locked in before driving with your legs on the rope climbs. This will save you from slipping and losing distance.
Intermediate option / For time:
300/400-meter row
30 power cleans
3 rope climbs to 12 feet
600/800-meter row
3 rope climbs to 12 feet
30 power cleans
300/400-meter row
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option / For time:
200/300-meter row
20 power cleans
5 seated rope lock-offs
400/500-meter row
5 seated rope lock-offs
20 power cleans
200/300-meter row
♀ 35-lb barbell
♂ 45-lb barbell