Then perform 1 clean into max front squats at 90% of your best clean.
In teams of 3
5Rds – A new round starts every 5 minutes
15 Hang Cleans 75/50kg (Bar to not touch the floor)
9 rope climbs or 30 Pullups
30 Box jumps
450 metres (Non Rowers hold the plank)
All to be split between team members – all of team must row some distance.