3 rounds for time of:

Row, 250 m

3 Power Cleans, 155/105 lbs

Row, 500 m

5 Power Cleans, 155/105 lbs

Row, 750 m

7 Power Cleans, 155/105 lbs

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
. . .
P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)

. . .
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

. . .

[Time Cap = 35 Minutes]

WORKOUT BRIEF
STRUCTURE: Today athletes will workout in a Team of 2! One partner will work while the other rests; then partners will switch creating an equal work to rest ratio for athletes. Athletes will complete 3 Rounds of 250 Meter Row + 3 Power Cleans, 500 Meter Row + 5 Power Cleans, 750 Meter Row + 7 Power Cleans.
STIMULUS: Sprint Interval Workout.
STRATEGY: Athletes should be able to complete 250 Meters in under 1:15
SCALING: Athletes should consider scaling the Row distance if they cannot complete 250 Meters in 1:15
SCORING: Athletes’ score will be the Time it takes their team to complete the workout

MODIFICATIONS
250 METER ROW
-500m Bike
-200m Run
-200m Ski
-150m Air Run
-15 x 10m Shuttles

500 METER ROW
-1000m Bike
-400m Run
-400m Ski
-300m Air Run
-30 x 10m Shuttles

750 METER ROW
-1500m Bike
-600m Run
-600m Ski
-450m Air Run
-45 x 10m Shuttles

POWER CLEANS
-Reduce Load
-Reduce Reps
-Double Dumbbell
-Deadlifts