Strength/Skill: Squat Clean


For time:

4 Rounds

3 Squat cleans (205lbs/135lbs)

6 Box jumps (36"/30")


2 Rounds

6 Squat cleans (185lbs/125lbs)

12 Box jumps (30"/24")


1 Round

12 Squat cleans (155lbs/105lbs)

24 Box jumps (24"/20")

This is a movement redundant workout where the squat cleans will impact the box jumps and vice versa. Be ready for each rep to be more difficult than anticipated. This workouts also starts slower paced and should finish at a faster pace. The initial load on the squat cleans should be heavy but allow for consistent singles. The second load and third loads are moderately heavy and should also allow for consistent singles in a fatigued state. The box jumps height starts from very high and transitions to a relatively low height. The initial 2 box jump heights should require a good effort, while the last height should almost be treated as a sprint to the finish. Faster times for this workout will be between 10:00-12:00. Here are some time guidelines:

The first 3 rounds should be done by 6:00 and the 2 round section should be done by the 12:00 mark.