Max distance Row, 3:00 (pacing exercise)
Max reps of Power Cleans (115/75)
One member rows for three minutes while the other performs power clean, then switch.
Post total distance rowed and number of power cleans to comments.
Note: Do not rely on the rower clock for your time, even in the transition between athletes it will stop momentarily and result in going longer than 20 minutes.
Coach's Notes.
7 x 3:00 work periods means one partner rows 4 times, one gets 4 rounds of cleans. Play to your team strengths, or work on your weaknesses.
There are two kinds of lifters in the world: those who have tweaked their back doing power cleans and those who will tweak their back doing power cleans. This weight is not going to tax your system too much, but the number of reps certainly will. Performing hi rep, low weight cleans while under metabolic load could lead to sloppy mechanics. Don't do it! Resist the urge to just throw the weight around. Midline stability will save you from injury in the thoracic spine.
Training Videos.
First video below is 90 secs from Coach B. Note what he says about leading too early with the arms. After coming off the rower and thinking "legs, back, arms" you're going to want to then pick up the bar and bend the arms to pull that weight up to the clean position. Think hips, hips, hips. And then bend the arms only to drop under the bar.