Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.

Stay smooth and controlled on the single-leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.

For time:
2,000-meter row
30 alternating single-leg squats
30 hang cleans

♀ 105-lb barbell
♂ 155-lb barbell

Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Reverse Lunge