4442 Thursday 4/30/2026

A
Row 500m - light
Row 300m - moderate
Row 100m - hard

With an empty barbell
5 clean deadlifts
5 muscle cleans
5 hang power cleans
*Increase weight and repeat to warmup to power clean weight
(10 min)

B
Power Cleans
6x4
*All weights at the same top weight
(15 min)

C
2 rds
500/400m row
-rest 90s-

3 rds
300/250m row
-rest 60s-

4 rds
100/75m row
-rest 30s-
*20 min timecap