*your goal for each set is to be at or near TT pace. Your 750 should be faster than your 2K pace. Your 500m Row should be no less than 95% of your race pace. The 250 an all out sprint.
5 Power Clean(135/95)
5 Front Squat
5 Shoulder to Overhead
*each round must be unbroken or you repeat. Rest only between rounds. Power Cleans must be touch and go, no pausing or regripping on the floor. Choose your weights accordingly.
15 minute Cap
15 abmat situps
15 hollow rocks
15 reverse crunches(using KB to anchor)