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COME CLEAN

Come Clean
AMRAP 3:
24 Box Jump Overs (24/20)

21/16 Calorie Bike or Row

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)

18/14 Calorie Bike or Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)

12/9 Calorie Bike or Row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)

10/7 Calorie Bike or Row

Max Power Cleans (185/135)

OPEN & PERFORMANCE – as written

FITNESS – (75/55)  (95/65)  (105/75)  (115/80)

  • Score for each portion is total power cleans.
  • Scale weight as needed
  • On the box jump overs, we are looking for a steady, methodical pace.
  • On the bike, we want to push our pace here.
  • On the power cleans, individual capacities will naturally determine strategy, but fast singles are a great option for the vast majority right from the start

UPPER BODY SCALING

24 Box Jump Overs/Step Ups (24/20)

21/16 Calorie Bike -legs only if needed-

Max Power Cleans/Med Ball Cleans

LOWER BODY SCALING

24 Box Jump Overs (24/20)

Seated or standing Ski-erg

Max Clean from rack -as needed-

ROW CONDITIONING/POST WORKOUT

4 Rounds, resting 1:00 between:
Minute 1 – +25s to your 2K Pace
Minute 2 –  +15s to your 2K Pace
Minute 3 –  +5s to your 2K Pace

Naturally, use the monitor to check our pacing’s, but strive to learn the effort it takes to hold at each without staring at the numbers.

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