3 Rounds

20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press

Rest 1 Min Between Rounds

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

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

Score: Your SLOWEST round.

Goal: Consistency - no peacock

PROGRAM B

3 Rounds

20 Power Clean
30 Front Rack Lunge
20 Push Press

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

PROGRAM C

3 Rounds

20 Sandbag Over Shoulder
30 Sandbag Front Rack Lunge
20 Shoulder to Shoulder Sandbag Push Press

Rest 1 Min Between Rounds

No RX or RX+ today: Use what you've got - lower the reps if the bag is SUPER heavy.

NOTES:

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.