A. tall clean - 5 sets of 2; rest 1 min (SCORE: 135, 2x185, 2x205)
B. hang squat clean - build to a tough triple in 10 min - mid thigh pause (SCORE:245)
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms (SCORE: 75)
+
Row 200 m @ 80% (255 Watts)
Row 200 m @ 85% (320 Watts)
Row 200 m @ 90% (332 Watts)
Row 400 m @ 50% (143 Watts)
Row 200 m @ 90% (332 Watts)
Row 200 m @ 85% (258 Watts)
Row 200 m @ 80% (189 Watts)

Notes:
- work on speed under bar, not load for tall cleans
- do not drop bar to ground on HSC - reset at thigh
- elbow high, use rotation to move weight, use lats and retractors
- show pace change ability on rows - record metrics for variation in %