3 x 4 Min AMRAPS

Each AMRAP is 4 Minutes
of
4 Power Snatch
4 Front Squat
4 Bar Facing Burpees

Rest 2 Min Between AMRAPS

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (go heavier if you want) but DEFINITELY switch to Overhead Squats
RX + Women: 65# + (go heavier if you want but DEFINITELY switch to Overhead Squats)

Score: Total Completed Rounds from each AMRAP + any additional reps from each.

Goal: 3 Rounds + Each time!!

PROGRAM A

3 x 4 Min AMRAPS

Each AMRAP is 4 Minutes
of
8 Dumbbell Power Snatch (alternating)
4 Dumbbell Front Squat
4 Dumbbell Facing Burpees

Rest 2 Min Between AMRAPS

RX Men: 40# Dumbbells
RX Women: 20# Dumbbells

RX + Men: 40-50# + (go heavier if you want) but DEFINITELY switch to Dumbbell Overhead Squats
RX + Women: 25-35# + (go heavier if you want) but DEFINITELY switch to Single Dumbbell Overhead Squats

Score: Total Completed Rounds from each AMRAP + any additional reps from each.

Goal: 3 Rounds + Each time!!

NOTES:

For this workout you will do a 4 minute AMRAP - 3 times.  So when the clock starts you will do the 4 Power Snatches, 4 Front Squats, and 4 Bar Facing Burpees as many times as you can in 4 min.  When the clock hits 4 min you will rest for 2 min.  During that time - note your score.  After 2 minutes of resting you will start over with another 4 minute AMRAP.  You will start fresh with a brand new round and again do as many rounds as possible in 4 min followed by a 2 min rest.  Finally you will complete ONE MORE 4 min AMRAP.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the power snatch the bar will start on the ground.  You will have your feet under your hips and the heels down.  Hands are wide in your overhead squat grip.  You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arms straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbows high and outside (to keep the bar close) - pull under the bar slightly as you punch to lock out over head.  In the catch the heels are down, knees out, chest up and bar over the middle of the body.  Stand to finish.

For the front squats you will bring the bar to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will keep the bar over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out.  Keep the heels down and chest up.  Get the butt lower than the knees at the bottom (no collapsing or plopping).  Stand all of the way up.

For the bar facing burpee you will face your bar.  Get your chest and thighs to the ground by either jumping or stepping back.  Jump or step the feet back in.  Jump over your bar.  Turn around and repeat!