For Total Time (Including Rest)

4  Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

Rest 3 Min

3 Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

Rest 2 Min

2 Rounds
6 Single Arm Hang Squat Clean Thruster Left
6 Single Arm OH Lunges Left Arm
6 Single Arm Hang Squat Clean Thruster Right
6 Single Arm OH Lunges Right Arm
6 Toes to Bar

RX Men: 40# DB
RX Women: 25# DB

RX + Men: 50# DB go up to 10 TTB
RX + Women: 35# DB - go up to 10 TTB

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

Single Arm Hang Squat Clean Thruster?  FUN!

PROGRAM B

For Total Time (Including Rest)

4  Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

Rest 3 Min

3 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

Rest 2 Min

2 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 Toes to Bar

RX Men: 75#
RX Women: 55#

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

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

PROGRAM C

For Total Time (Including Rest)

4  Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

Rest 3 Min

3 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

Rest 2 Min

2 Rounds
10 Hang Squat Clean Thruster
10 Overhead Lunges
10 GHD Sit Ups

RX Men: 75#
RX Women: 55#

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

Score: Total Time (this should include your 5 min of rest)

Goal: Under 20 Min

NOTES:

For these you will hold the dumbbell in the working hand.  Deadlift it to the waist.  Feet should be roughly under your shoulders.  Hinge at the hip slightly and bend the knees.  Keep the weight in the heels, arm straight, and chest lifted.  Stand up hard and fast, shrug the shoulder.  Pull yourself down under the dumbbell and rotate the elbow around quickly so that you land in the bottom of the squat with the elbow on the shoulder.  Heels are down, knees out, butt lower than knees.  Keep the chest up, belly tight and back flat.  Stand up hard and fast.  Drive through the heels and pop the dumbbell off of the shoulder.  Finish with a press to lock out with the bicep by the ear at the top!  Lower back to the waist for the next rep!

For the single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear.  You may perform forward stepping, reverse stepping, or even walking lunges.  Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground.  Stand all of the way up between reps and alternate legs with each lunge.  So for each set of 6 you end up doing 3 on each side. (Same arm is overhead for all 6).

If you are unable to do these lunges with the dumbbell locked out in the overhead position you may sub holding the dumbbell at the shoulder!

For the toes to bar you may sub knee ups or v-ups!  You can even just sub regular sit ups if you need to in order to keep moving!