WEDNESDAY 10/10/18

16 Min AMRAP
8 Hang Power Clean
8 Push Press
8 Front Rack Lunges (alternating)

RX Men: 95#
RX Women: 65#

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

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

PROGRAM A

16 Min AMRAP
8 DB Hang Power Clean
8 DB Push Press
8 DB Front Rack Lunges (alternating)

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

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

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

PROGRAM C

16 Min AMRAP
8 Sandbag Hang Power Clean
8 Sandbag Push Press
8 Sandbag Front Rack Lunges (alternating)

No RX or RX + - just use what you have!

You can either do Push Press normal from the front rack - or even side to side!  See video demo.

Score: Total Rounds + any additional reps

Goal: 6 Rounds +

For this workout you will use the same barbell for the whole time.  Make sure you choose a weight that you are capable of doing 1 full round unbroken (not that you need to do that - but you could if you wanted to).

For the hang power clean you will deadlift the bar to the waist.  From here you will re-dip slightly by keeping the heels down, bending the knees slightly, allowing the bar to slide down the legs, keeping the arms straight, and back flat.  Allow the the chest to come forward.

Stand up hard and fast with the arms straight (jump) - shrug the shoulders.  This will create momentum up on your bar.  As it comes up - pull the elbows high and outside to keep it close to the body as you pull yourself down underneath it.  Shoot your elbows around and through quickly! Catch the bar on the shoulders with the elbows high in a partial squat.  Heels down, knees out, belly tight.  Stand to finish.

Lower back to the hips for the next rep.

For the push press you will start with the bar on the shoulders.  Dip again slightly but this time keep the chest up!  Dip with the heels down and allow the knees to come forward.  Butt stays back but keep chest up.  Stand hard and fast to pop the bar off of the shoulders.  Move the face out of the way and finish with an overhead press.  Locked out with the biceps by the ears.

For the Lunges the bar will be on the front rack (front of the shoulders).  You may perform a forward stepping, walking, or even a reverse lunge.  You will do 8 reps per set - alternating feet so 4 per side per set.  Make sure that you keep the belly tight and the chest up.  Take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  No slamming down!

Stand all of the way up between reps.