Row 1000 meters @ a 2:00/500 meter pace or greater
Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps
Row 500 meters @ a 1:45/500 meter pace or greater
Powerclean (from ground) same load as Sumo dead/highs X 21 reps
Row 250 meters @ a 1:30/500 meter pace or greater
Front Squat, same load as Sumo dead/highs on 10″ box X 21 reps
Yeah! Oh, you’re welcome.