6 Rounds
3:00 ON 1:30 OFF
24/20 Cal Row
12-9-6-3-3-3 Power Cleans*
AMRAP Box Jump Overs 24/20
* (135/95), (155/105), (185/125), (205/135), (225/155), (245/165)
Program Notes:
This one blends cyclical output, progressive barbell loading, and
fast-twitch footwork. The row gets your heart rate up, the power cleans
challenge you to stay sharp under fatigue as the weight climbs, and the box
jump overs cap each round with an explosive, metabolic punch. Think of this
as a hybrid between sprint intervals and weightlifting. The cleans should be
dialed in—you’re not rushing through them. And once you hit the box, it’s about
maintaining speed and consistency without letting your footwork fall apart.
Expect to feel this one in your legs and lungs.
Scaling the Metcon:
RX+: Increase weights by 20-30# across
Intermediate: Reduce weight by 20-30# across
Scaled: Fixed moderate weight on cleans, 20/16” box, Step-ups or step-overs
Beginner: Fixed weight – light cleans or hang power cleans, 16” box or stacked plates, Step-ups
Longevity: Technique cleans only (light load or empty bar), Step-ups to low box or bench,
Sub with toe taps or alternating lunges if impact isn’t tolerated