FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
6 DUMBBELL SNATCH (ALTERNATING)
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
10 DUMBBELL SNATCH (ALTERNATING)
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
14 DUMBBELL SNATCH
14 BOX JUMPS
14 PUSH UPS

RX Men: 40# DB, 22-24" ish Box
RX Women: 25# DB, 18-20" Box

RX + Men: 50# DB
RX + Women: 35# DB

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.

Goal: A lot.  Give it your all.  Also #blamejulian

PROGRAM B

FOR TOTAL REPS ACROSS 3 SEPARATE AMRAPS!!!

AMRAP 3 MIN
(AS MANY  REPS AS POSSIBLE IN 3 MIN)
3 POWER SNATCH
6 BOX JUMP
6 PUSH UPS

REST 1 MIN (NOTE YOUR SCORE)

AMRAP 5 MIN
5 POWER SNATCH
10 BOX JUMPS
10 PUSH UPS

REST 2 MIN (NOTE YOUR SCORE)

AMRAP 7 MIN
7 POWER SNATCH
14 BOX JUMPS
14 PUSH UPS

RX Men: 75#, 22-24" BOX
RX Women: 55#, 18-20" BOX

RX + Men: 95# +
RX + Women: 65# +

Score: Total REPS across all 3 AMRAPS.  This will require some math that I highly recommend you wait to do until at least 15 min after you are completely done.

Goal: A lot.  Give it your all.  Also #blamejulian

For this workout you will do 3 mini workouts basically.  The first one is a 3 min AMRAP (where you do as many reps as possible in 3 min).  During that 3 min you repeat 6 alternating hands dumbbell snatches, 6 box jumps and 6 push ups over and over for 3 min.  At the end you write down what you got and rest 1 min.  Then you do a 5 Min AMRAP of 10 alternating DB snatch, 10 Box Jumps, and 10 Push Ups - repeated over and over for 5 min.  At the end you will note your score for THAT ONE and rest 2 Min this time.  FInally you will do a 7 min AMRAP of 14-14-14.  At the end note your score.  Add up TOTAL REPS from all 3 amraps for your score at the end!

For the dumbbell snatch the dumbbell will start on the ground between the feet.  You will have your heels down and your knees slightly bent.  You will grab the dumbbell with one hand and keep the arm long and straight.  Lift the chest and keep the back flat.  Stand hard and fast with the dumbbell lifting the chest and digging the heels down.  Keep the arm straight as you stand.  Shrug the shoulder of the working arm.  Pull the elbow to the outside to keep the dumbbell close as it travels up the body.  Finally, punch it up to a locked out position overhead with the bicep by the ear.  If your press out starts to fatigue you can even pull under it slightly.  Just make sure you are standing tall to finish.

Lower the dumbbell down and switch hands.  For the 6s you will do 3 per side.  The 10s - 5 per side. the 14s - 7 per side.

For the box jumps we would love to see you actually jump if possible.  If you need to jump on something significantly lower to make that happen - do so!  If you don't have something to jump on - you can find something to jump OVER!

If you are unable to jump at this time you may sub step ups.

For the push ups we want to see a solid body position.  Touch the chest and thighs to the ground and come all of the way back up.  No sagging or snaking.  Go to the knees or do elevated if needed.