WOD:

AMRAP 3:

 24 Box Jump Overs (24/20)

 24/16 Calorie Row

 Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

 21 Box Jump Overs (24/20)

 21/14 Calorie Row

 Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

 18 Box Jump Overs (24/20)

 18/12 Calorie Row

 Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

 15 Box Jump Overs (24/20)

 15/10 Calorie Row

 Max Power Cleans (185/135)

Goal of today is to get some good Power Cleans in, but in each AMRAP, you’re gonna have to earn it with box jump overs and rowing prior to getting to the barbell.  As the weight gets heavier, the box jump over/rowing cash-ins get smaller, so get through them with enough in the tank to handle the heavier weight!!!

 

 

Scaling Options:

Box height -> 20/16

Bar weight -> as needed (still want to make jumps every AMRAP (or add 20# ea AMRAP for Elite)

 

Cool Down:

Iron Cross x 10 per side (slow and controlled)

 

Roll out calves and hamstrings