Three rounds for time of:
Row 500 meters
Run 400 meters
Please note: If you plan on attending the 9:00am class you will need to confirm this with Doug the night before (by 11:00pm). A simple email (email@example.com) or a text (516-790-7471) with the message "I will be attending the 9:00am tomorrow" will suffice. Please be aware that if I do not receive any attendance confirmations there is a good chance I will not be there.
For those of you that don't know, "Grace" is ground to locked out overhead anyway. Squat Clean, Power Clean, Press, Push Press, Push Jerk, Split Jerk. Most will Power Clean the bar to the rack position and Push Jerk it overhead.
Here is another top quality instructional video from Jon Gilson at Again Faster on the Power Clean.