"Cleaning Crew"
Duration: 20:00
AMRAP 20:
30/24 Calorie Row
20 Box Jumps Overs (24"/20")
10 Clean & Jerks, 155 / 105 lb
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: Today's AMRAP is an elegant triplet that you should work through at a steady pace. We want to improve our body's fatigue resistance and this is best done by exercising just below the hardest effort we could hold if we were racing someone. It takes discipline to not go as hard as possible every workout. Practice discipline here.
- Row: Should take about 2:00 to complete.
- Box Jump Overs: These should take about 1:00 to complete. You do not need to reach full extension of the hips/knees at the top of the box. You must step down from the top of the box. No rebounding.
- Clean & Jerks: Should take less than 1:30 to complete. Choose a moderately heavy barbell that you can complete in steady singles.
- Target Score: 4-6 Rounds
- Stimulus: Lactate Threshold [RPE 5-6]
- Score: Rounds + Reps
STRATEGY
- Row: Today's workout should be performed at an RPE 5-6. This is a row pace that is 10-20 seconds slower than your PR 2k pace.
- Box Jump Overs: We are not sprinting these. Instead, take a slight pause at the top to exhale and get a breath. This will help keep your heart rate in check for the clean & jerks.
- Clean & Jerks: It will likely be best to perform these in steady singles. But if you are really strong and touch-and-go reps are easy for you, small cluster sets may be a good option.
SUBSTITUTIONS
30/24 CALORIE ROW
- 2:15 Time Cap
- 25/20 Calorie Ski
- 30/24 Calorie Bike Erg
- 25/20 Calorie Echo Bike
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
BOX JUMP OVERS
- Reduce Box Height
- Box Jumps
- Box Step Overs
- Box Step-Ups
- 30 Squat Jumps
- Alternating Single-leg Squats (Pistols)
CLEAN AND JERK
- Reduce Loading/Reps
- Power Clean Only
- Push Jerk Only
- Sub Dumbbells, @dumbbell(35/25)s
- Alternating Dumbbell Snatch, @dumbbell(50/35)
TEAM VERSION:
[TEAMS OF 3]
AMRAP 25:
90/75 Calorie Row, 60 Clean & Jerks
90/75 Calorie Row, 45 Clean & Jerks
90/75 Calorie Row, 30 Clean & Jerks
90/75 Calorie Row, Max Clean & Jerks
Round 1: @weight(95/65)
Round 2: @weight(105/75)
Round 3: @weight(115/85)
Round 4: @weight(135/95)
* Score: Total Reps
* Target Score: 430-520 Reps
* Stimulus: Moderate-Heavy Loading
* Notes: One partner works at a time, switching out however. Choose a weight you can complete for at least 5 reps at a time on the first bar, 3 on the second, and 1 on the third and fourth bars. It's ok if teammates use different weights. Teams of 2 men + 1 woman row 85 calories. Teams of 2 women + 1 man row 80 calories.
MOVEMENT PREP
3 Sets:
10 Calorie Row (easy)
10 Box Step-ups
10 Empty Bar Clean and Jerks
10 Calorie Row (moderate)
10 Jumping Box Step-ups
10 Clean and Jerks (light barbell)
10 Calorie Row (hard)
10 Box Jumps
10 Clean and Jerks (workout weight)