Warmup and EMOM for 3 minutes – 20 Air Squats

then…

3 REP SQUAT CLEAN

20 min time cap to establish a heavy triple.

This should be a touch-n-go, with no more than a 2 second ‘rest’ on the floor (ideally NO rest or regrip on the floor)

then…

TABATA ROW for Calories

8 Rounds of 20 seconds of rowing, 10 seconds of rest, for calories.

Your final score is your single lowest calorie score…. so, good technique, controlled power and pacing are essential for a strong result.

Record your scores!