“Wiped Clean” 5 Rounds, On the 4:00: 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80) L2 Option to sub row with 200 M Run L1 20 Air Squats 12/10 Cal Row 7 Push Press
The rower is our main focus today for a couple reasons. First is the power we put into the machine. The difference in power output make for an even larger differential between finish times when rowing for calories versus meters. Long story short, the harder you push, the faster you will get off by a long shot. Rest is built in to allow athletes to push the pace and then recover. We want to move at a pace on the air squats that maximizes ability on the rower. Going a little slower on the squats to go a little faster on the rower is preferred. Transitions on and off the rower are very important. Just getting strapped to start pulling gains valuable seconds back that could be lost with slow movement. Athletes can slow down a touch on the final calorie or two in order to get hands right on the barbell. Finishing strong on the clean and jerks each round knowing there is rest to be had. When they finish on the barbell, athletes will have the remainder of the 4 minute interval to rest and record scores before beginning air squats again.