Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
6 Burpee Box Jump Overs
6 Hang Power Snatch
6 Thrusters

RX Men: 75# / 24" ish Box
RX Women: 55# / 20" ish Box

RX + Men: Go Up to 95# and go 8 Reps of each
RX + Women: Go Up to 65# and go 8 Reps of Each

PROGRAM A

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
6 Burpee Box Jump Overs
6 Single Arm (Alternating) Hang Dumbbell Snatch
6 Dumbbell Thrusters

RX Men: 40# / 24" ish Box
RX Women: 25# / 20" ish Box

RX + Men: Go up to 8 Reps of Each!
RX + Women: Go Up to 8 Reps of Each!

RX+ Option: (You can go heavier if you want - although we don't think it's necessary)

Score: Total number of completed Rounds (that you successfully made in the 2 minute window) and any additional reps in a round that you weren't able to complete.

Goal: Try to make it 5 rounds or more!!

PROGRAM C

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
8 Burpee Box Jump Overs
8 Hang Power Snatch
8 Thrusters

Scaled Men: 75# / 24" Box Step Ups allowed
Scaled Women: 55# / 20" Box Step Ups Allowed

Intermediate (RX) Men: 95# / 24" Box
Intermediate (RX) Women: 65# / 20" Box

Elite (RX+) Men: Go Up to 115#
Elite (RX +) Women: Go Up to 80#

NOTES:

Score: Total number of completed Rounds (that you successfully made in the 2 minute window) and any additional reps in a round that you weren't able to complete.

Goal: Try to make it 5 rounds or more!!

So the way a "Death By" works is there is no set number of rounds or time.  You keep going (in this case every 2 min) until you can no longer do the prescribed work in that time window.

So today, you start the clock and do your 6-6-6.  Then you rest until the clock says 2:00.  Then you again do the 6-6-6 and rest until the clock says 4:00.  Repeat at 6:00, 8:00, 10:00 - until at some point you dont finish all of the reps in the 2 min window.  Then you are done.

OUCH RIGHT?!

You should choose a weight for the hang power snatch and thrusters that you won't have to break during the 6 reps - at least not for the first 3-4 rounds and you are pretty sure of that.  As soon as you start breaking - the clock runs out FAST!

For the burpee box jump over you will be FACING the box.  Perform a burpee by placing your hands on the ground,  jumping or stepping back,  getting your chest and thighs to the ground, jumping or stepping in, then jumping onto the box, and either jumping of stepping off of the other side.  That is one rep.  Once on the other side you repeat for the next rep.

If you are unable to jump at this time you may step up and over.  BUT - if you CAN jump but just not that high - go lower!  OR if you can jump, just don't have something to jump on - find something to jump OVER!

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist.   Feet should be under the hips with the heels down.  Arms are  long and straight.  Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted).  Keep the bar close to the body and let it slide down the leg.  Stand up hard and fast.  Shrug the shoulders (keep the bar close)!  Pull the elbows high and outside (scarecrow) as you pull under the bar slightly.  Catch the bar in a partial overhead squat.

The thruster is a front squat + press overhead.  Get the butt lower than the knees. Stand up hard and fast.  Punch the bar to lock out.