5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

PROGRAM B

5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

PROGRAM C

5 Rounds
Row 250 Meters
OR
Bike 17 Cal Men / 12 Cal Women
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men/Women: 15 Double Dumbbell Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)

The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.

If you are unable to run for space or weather reasons you may sub 1 min of double or single unders (probably don't do this if you did all of the doubles yesterday) OR 1 Min Mountain climbers!

The double dumbbell snatch is just that.  You will have a dumbbell in each hand between the feet.  Keep the chest up and weight in the heels.  Bend the knees slightly and hinge at the hips.  Arms are long and straight.  Stand with the dumbbells by driving the heels into the ground and lifting the chest.  Keep the back flat.  Once past the knees you will almost jump.  Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion.  Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY!  Keep the heels down and keep the back flat.  Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the burpee box jumps you will face your box and perform a burpee.  You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up.  Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!