4 Rounds
12 Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 75# +

Goal: 2-3 min max per round

Score: TOTAL TIME INCLUDING REST

PROGRAM A

4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50# Dumbbells +
RX Plus Women: 35# Dumbbells +

Goal: 2-3 min max per round

Score: TOTAL TIME INCLUDING REST

NOTES:

For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets.  So maybe you think you might have to break into 8-4 or 6-6, but no more than that.

This movement will start from the hang position (the top of the deadlift or at the waist).  You will dip slightly by bending the knees, reaching the chest slightly forward, and sliding the bar down the thigh a bit.  Keep the bar in contact with the body.

From here you will stand fast and shrug with straight arms!  Then you pull the bar up the body with the elbows going out to keep it close!  Pull yourself under slightly into a partial front squat with the bar landing on the shoulders.

As you stand - stand fast to feed the power from the legs into the bar as you press up and press yourself under.  Catch the bar in a small dip with the elbows locked and bar over head.  Stand to complete the rep.

Then you will bring the bar back down to the hip (not to the floor) to start the next rep.

For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in.  Jump and clap.

Rest 1 min between rounds. Rest time counts toward your total time.