4 x 4:00 Interval

500/400 Meter Row

15 Lateral Burpee Over Bar

Max Rep Power Cleans in Remainder (135/95)(185/125)

Rest 2:00 Between Rounds

For today, this one isn’t going to be won on the rower but it can definitely be lost on the rower.  Row pace should be about a 75-80% effort.   Lateral burpees should be at a methodical pace that will allow you to finish and then go right into your power cleans.  Power clean weight should be on the lighter end of heavy for you.  A weight you COULD cycle for 5+ reps if fresh.  You have 4 rounds to figure this one out.  Experiment with your row pace, your burpee pace.  With the barbell, try some unbroken reps before you switch to singles.