WEDNESDAY 12.19.18

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

15 Box Jumps
10 Hang Squat Cleans
5 Thrusters

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds or More

PROGRAM A

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

15 Box Jumps
10 DB Hang Squat Cleans
5 DB Thrusters

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5 Rounds or More

PROGRAM C

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

15 Box Jumps
10 Alternating Shoulder Sandbag Hang Squat Cleans
5 Side to Side Sandbag Thrusters

NOTES:

Well - this will get you through your humpday....

For the box jumps the ideal RX box height should be 22-24" for Men and 18-20" for women.  HOWEVER - we would love to see you JUMP and want to keep you safe.  So, if you need to lower it to make either of those things happen - DO THAT!

If you are unable to jump at this time - you may sub step ups.

If you just don't have something to jump on - find something to jump OVER!

For this movement use your arms!  Make sure your knees don't cave in on the take off or the landing.  Work to land with your whole foot on the box and stand all of the way up on the box before coming back down.  You may choose to step down or jump down.  We prefer the step down for most people - but leave that up to you!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows. For the next rep you will lower back to the hips.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  Again you will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face and press the bar straight up. Keep belly tight and finish locked out overhead.