Every 2 Minutes,
Back Squat 5×4 @ 70-80%
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 2 Bar Muscle Ups (Scale to 4 Chest to Bar)
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
In this every minute on the minute workout, athletes will complete the listed work within one minute and rest the remainder of the minute before beginning the next movement. Athletes should choose weights and movement variations that allows them to complete the work within at least :45-:50 seconds to allow for sufficient rest and transition time. If they are on the fence about the barbell weight, going lighter will likely help them hit the appropriate stimulus. Stagger athletes by two minutes if limited by number of rowers.
The quicker you get the movement done, the more rest you will have before moving to the next. The most difficult station will likely be the power snatch and overhead squat minute. This should be a weight that athletes could complete unbroken, going right from the last power snatch into the overhead squats. However, a good option may be to complete 6 snatches in a row, drop the bar, then complete the last snatch before going directly into 7 unbroken overhead squats. This may be more sustainable for four rounds and allow athletes to move better.