Clean Strength + Triplet Conditioning

1. Clean›

   EMOM · 12 min · Circuit every 2 min · Targets per round1 set · 2 repsEvery 2:00 x 6 sets. Work at 70%+ of your clean 1RM; build only if the bar moves fast.
2. Power clean›

   4 rounds for time · Targets per round1 set · 10 repsPrescribed 61/45 kg. Choose a load you can cycle in quick sets of 3–5; scale down to stay under the cap.
3. Rowing machine›

   4 rounds for time · Targets per round400 mRow 400 m (300 m option). Settle into a hard but sustainable pace.
4. Box jump-overs›

   4 rounds for time · Targets per round1 set · 10 reps24"/20" box. Jump over the box; step down if needed to keep moving.

Two-part CrossFit-style session. Part 1: clean strength EMOM, 12-minute cap. Part 2: 4 rounds for time — target 7–11 minutes, 17-minute cap. Allow roughly 40–50 minutes total including warm-up and rest between parts. Warm up with 5 minutes of easy rowing plus clean technique work with an empty bar. Rx: power cleans 61/45 kg, box 24"/20". Scale loads and box height to keep moving.