AMRAP 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

20 Alternating Dumbbell Snatch
20 Push Ups
30 Sit Ups

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

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

PROGRAM B

AMRAP 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

10 Power Snatch
20 Push Ups
30 Sit Ups

RX Men: 95#
RX Women: 65#

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

PROGRAM C

AMRAP 16 Min
(As Many Rounds and Reps as Possible in 16 Min)

20 Alternating Dumbbell Snatch
20 Push Ups
20 GHD Sit Ups

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

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

** You may also choose to do this with the barbell version in Program B.

** Do not do more GHD sit ups than you have done in a workout before - or many more at least.  Scale the number if necessary.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Close to or Over 4 Rounds

NOTES:

You will want to choose a dumbbell weight that allows you to finish 20 reps in under 1:30.  Choose a style of push up that allows you to finish in under 1:30.  And scale the 30 sit ups if they take you longer than 1:30.  Ideally you will be able to hold 1 round every 4 min or so.

For the dumbbell sntach the dumbbell will start between the feet.  Feet are shoulder width apart with the heels down.  Hinge at the hips and knees and lift the chest/tighten the belly.  Grab the dumbbell with one hand.

Drive through the heels and stand up hard and fast with the dumbbell - keeping the arm straight.  Once you finish the UP with the knees and hips, shrug the shoulder and pull the working elbow high and outside to keep the dumbbell close as it travels up the body.  From here you may finish with a press out or a pull under into a partial squat/press out.  Finish the the dumbbell locked out over head and the bicep by the ear!

You will alternate hands with each rep.  You may make the transfer off of the ground (as you bring it down) or you may choose to switch hands with the dumbbell back on the ground.  For every set of 20 you end up doing 10 per side.

Don't be sloppy in how you bring the dumbbell down.  Keep the heels down and chest lifted.

For the push ups you may do them from the toes, from the knees, or even elevated on a bar/box/bench etc.  Whatever version you choose - keep the belly tight and avoid sagging or snaking.  Touch your chest and thighs all of the way to the ground.  Press completely to lock out at the top.

We prefer you scale to the knees and keep moving if necessary as opposed to snaking and worming or doing singles with long breaks in between!  Remember the goal is close to 4 rounds or more.

For the sit ups you will touch the ground behind you, come up and touch your toes.  You may do whatever you want with the feet.

If 30 is a large number for you - you may scale to 20 of these as well.

Mamas scale to swings or slam balls.