For Time:

60 Deadlifts
45 Front Squats
30 Shoulder to Overhead

RX Men: 95#
RX Women: 65#

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

RX + Option: Switch from Front Squats to Overhead Squats.

Score: Total Time

Goal: Under 12 Min

PROGRAM A

For Time:

60 Deadlifts
45 DB Front Squats
30 Shoulder to Overhead

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

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

RX + Option: Switch from Front Squats to Single Arm Overhead Squats (switching whenever)

Score: Total Time

Goal: Under 12 Min

NOTES:

For this workout you have a few choices.  The biggest piece of advice I have here is NOT to go HAM on the deadlifts.  They will feel light.  But break them up to be able to better get through the other 2 things.  If you are comfortable overhead squatting - you may choose to switch to that (this is a version of the WZA workout and in that version it's OHS).

You should choose a weight that once you get to those shoulder to overhead reps that you are confident you can do them in sets of 5-10 or so.

For the Deadlifts the bar will start on the ground.  Feet are under the hips with the heels down.  Hinge at the hip and bend the knees.  Hands are outside of the legs with straight arms.  Chest is lifted and back is flat.  To lift the bar dig the heels into the ground and lift the chest.  Keep the bar CLOSE to the body and stand all of the way up keeping the belly tight and chest up.  Lower the bar by reaching the butt back and hinging forward at the hip/bending the knees.  Keep the heels down and chest up throughout.

DO NOT GET SLOPPY BECAUSE IT'S LIGHT!

For the front squat you will bring the bar to the front of the shoulders.  Allow the bar to roll back into the finger tips and raise the elbows as high as you can.  Lift the chest and tighten the belly. Feet are under the shoulders.  Reach the butt back and down and keep the heels down.  Drive the knees out.  Keep the chest and elbows lifted as you go down!  Get your butt lower than your knees at the bottom with the heels down, knees out and chest up.  Drive through the heels and lead with the elbows to stand up!

For the shoulder to overhead you may do a push press or a push jerk!  With the bar on the shoulders and more of a full grip you will have your feet under your hips and dip shallow.  In this dip keep your heels down and your torso upright.  Don't allow the chest to dip forward.  Stand hard and fast to pop the bar off of the shoulder.  From here either press yourself down (jerk) or the bar up (p.press)