A. Clean and jerk – Find your 1 rep max. If you are new, work on technique.
B. Alternating with a partner, for individual times:
Row 1500 m, rest while partner works
Row 750 m, rest while partner works
Row 250 m.
This is meant to be an exercise in pacing, since we don’t typically do these exact distances (with the exception of the 250 m). Incidentally, the 250 m should be an all out sprint. Pick a challenging pace, and then just hang on.