5 x 3 min on, 3 min off

12/17 cal row
6 hang power clean
6 push jerks

choose weight per RPE 8
Score is rounds + reps
Continue where you left off

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Suggested loads

RX: 35/47.5 kg
Intermediate: 30/40 kg
Scaled: 20/30 kg or lighter

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Hard, repeatable intervals combining rowing with fast barbell cycling.
Expect your grip, posterior chain, and shoulders to accumulate fatigue.
RPE 8/10: Hard, but never a complete sprint.

Weight selection

Choose a load that allows 6 hang power cleans + 6 push jerks unbroken when fresh.
The push jerks should remain fast. NO grinding or pressing out reps.
Your first round should almost feel a little too easy.

Coach tip

Don't win the workout on the rower. Get off the rower ready to pick up the bar immediately.
If you start breaking the barbell because the weight is too heavy rather than because you're breathing hard, you chose too much weight.

Goal: keep the difference between interval 1 and interval 5 small. The workout should get harder because of accumulated fatigue, not because the barbell was heavy from the start.