A. Behind the Neck Jerk + Front Rack Jerk (2 reps (1+1) for 5 sets. Work up to a heavy weight)
B. Clean Pull (Build to a heavy 3 Reps at 100% of 1 RM Clean)
C. Row
2x1000m
Rest 2:00 between reps
3x500m
Rest 1:00 between reps
6x250m
Rest :30 between reps
A) 165# B) 225# C) 3:37.6, 3:45.3, 1:45.3, 1:49.0, 1:49.7, 51.3, 54.3, 54.7, 55.0, 53.7, 53.4