For Friday:
Warm up then hang clean technique.
At minute 15:
Every two minutes for 5 rounds
Build up to a max hang clean double
Then against a 4 minute clock:
500m row
Max hang cleans @135/105
Divide class into 2 groups
Group A: does the workout
Group B: judges/counts reps for group A
2 minutes to wipe down rowers
Switch