12 Min AMRAP
10 DB Power Clean
10 DB Step Ups

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

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

Score: Total Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

PROGRAM B

12 Min AMRAP
10  Power Clean
10 Back Rack Step Ups

RX Men: 95#
RX Women: 65#

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

Score: Total Completed Rounds + Any Additional Reps

Goal: 7 Rounds +

NOTES:

Warning:  The dumbbell version of this workout will be VERY grippy - as usual I guess right? Take smart breaks and keep moving!

For the power clean the dumbbells will start on the ground just outside of the feet.  Feet are narrow under the hips with the heels down.  Bend the knees, hinge at the hips, arms straight, chest up and belly tight.  Stand hard and fast driving through the heels and lifting the chest.  Keep the arms straight until you have finished standing up!  Shrug the shoulders and then guide the dumbbells up - keeping them close to your body as you pull yourself down under slightly.  Rotate your elbows around fast to get the dumbbells on top of the shoulder.  Stand up to finish.

Lower the dumbbells back to the ground keeping a good position with the heels down and chest up/back flat.  Don't allow the back to round.

Only one head of each dumbbell needs to touch the ground between reps.

For the step ups you will hold a dumbbell in each hand.  Heigt for step up should be 22-24" for Men and 18-20" for women.  If you can make that happen and it is a safe and challenging but comfortable height for you - go for it!  If you need to do a lower step up - that is great too!

Make sure you put your WHOLE foot on your step (box, bench whatever).  Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.  Alternate feet with each step at the bottom.  So a set of 10 ends up being 5 per side.

Lower the weight on either movement if necessary!