Juan, Mugs, Aubree and Steve at 2015 Clash of the Fittest
My 5 Key Habits By Christmas Abbott
Skill Work: Rowing Technique
15 Min AMRAP: (In teams of 2 – alternating full rounds)
4 Unbroken Squat Cleans S(115/75) RX(145/100) RTG(165/110)
7 Burpees Over the Bar
10 Calorie Row
-Pick a weight for the squat cleans that you can go unbroken on every round. You will have a good amount of rest while your partner goes and shouldn’t have any
issues starting each set fresh with a set of 4 unbroken reps.
-Be fast on the burpees and row. Each round will be short and followed by rest so it should feel like a sprint. Use this as incentive to push the intensity.
-Maintain your rowing technique even as you go fast. It’s always better to focus on a harder pull and still take your time on the recovery portion of the row.