500m row
12 DB step-ups (25's/20-inch box)
24 hang cleans (95)
12 DB step-ups
30 push jerks (95)
12 DB step-ups
24 hang cleans
12 DB step-ups
500m row
19:21.7
Was cautious with the weight on the DB step-ups but was able to stay unbroken all four rounds. Broke the hang cleans and push jerks into three sets, probably resting more than I needed to between sets. Give yourself a 10-second countdown before getting back to work otherwise it is easy to burn valuable seconds. Warmed up on the rower with 15 minute rate climb (above photo).
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