FRIDAY 06/10/2022

Clean Complex

Build To Heavy Complex:

1 Power Clean

1 Squat Clean

"Doce"

3 Times x AMRAP 4:

27 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs 24/20

Rest 4 Minutes Between Rounds

Round 1: 155/105

Round 2: 135/95

Round 3: 115/85

STRATEGY

- Keeping the stroke rate low and power high on the row can help you get to the power cleans quickly and help prepare for touch-and-go sets. 

- The power cleans get easier with each round as the weight decreases. Aim to work through larger sets with each drop in weight. 

- Here are some options for getting to 21 reps:

Heaviest Bar: 9-7-5, 7-7-7, 6-5-5-5

Middle Bar: 12-9, 7-7-7

Lightest Bar: 21, 12-9

- Let's move at a strong pace on the burpee box jump overs. Even if the first couple calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal.