2 Rounds

Each Round is ALL of the following:

3 Rounds
10 Toes to Bar / V-Ups
8 DB Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Single Dumbbell Thruster Right
8 Single Dumbbell Thruster Left

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 40# DBs
RX  Women: 25# DBs

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

Score: TOTAL TIME INCLUDING REST!!

Goal: Under 22 Min TOTAL

PROGRAM B

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 Toes to Bar / V-Ups
8 Barbell Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Barbell Thrusters

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 95# (25# DB for Snatch)
RX  Women: 65# (25# DB for Snatch)

RX+ Men: 115# + (50# DB for Snatch)
RX + Women: 75# + (35# DB for Snatch)

Score: TOTAL TIME INCLUDING REST!!

PROGRAM C

2 Rounds

Each Round is ALL of the following:

3 Rounds
10 GHD Sit Ups
8 Barbell Hang Power Clean and Jerks

AFTER the 3 Rounds -
Rest 1 Min

Then

3 Rounds
10 Single Arm Dumbbell Snatch (Alternating)
8 Barbell Thrusters

AFTER 3 ROUNDS - Rest 1 Min

THEN REPEAT THE WHOLE THING!

RX Men: 95# (25# DB for Snatch)
RX  Women: 65# (25# DB for Snatch)

RX+ Men: 115# + (50# DB for Snatch)
RX + Women: 75# + (35# DB for Snatch)

NOTES:

Your goal here will be to keep each SECTION under 6 min.

When the clock starts you will do 3 rounds of 10 Toes to Bar or V-Ups  and 8 Hang Power Clean and Jerks.  After you have completed 3 Rounds of the 10 and 8, you will rest 1 Min.  Then you will do 3 Rounds of 10 Alternating DB snatch, 8 single arm DB thrusters on the right, 8 single arm DB thrusters with the left.  After you have completed all 3 rounds - rest 1 min.

Then - start over at the VERY beginning and do that WHOLE thing again!

For the toes to bar, v-up section you may also sub knees up, weighted sit ups, or even just regular sit ups.  Pick something that you think you won't have to break more than once for the most part.

For the DB hang clean and jerk you will bring the DBs to the hips - held at your sides.  Heels are down and arms are straight.  Dip slightly by bending the knees and hinging slightly at the hips.  Arms stay straight as you drive through your heels and stand up hard and fast.  Shrug the shoulder and then keeping the DBs close to the body guide them up to the shoulder as you pull yourself back under slightly.  From this partial dip position catch you will stand up hard and fast.  Pop the DBs off of the shoulders.  Press up to lock out or press yourself down slightly to lockout, biceps by the ears, standing up, belly tight.

For the alternating DB snatch you will have a single DB between the feet.  Heels are down, knees bent, arm straight, back flat, chest up.  Stand up hard and fast keeping the DB close.  Shrug the shoulder.  Finish by guiding the DB up and pressing to lockout with the bicep by the ear.  Alternate hand/arm with each rep. So 10 = 5 per side.

For the single arm thruster you will bring a single dumbbell to the shoulder.  Feet are under shoulders with heels down.  Reach butt back and down and drive your knees out and chest up.  Get the butt below the knees.  Drive out of the heels and stand fast.  Pop DB off the shoulder.  Press to lockout to finish!