12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Hang Double Dumbbell Snatch
15 Sit Ups/V-Ups
30 Double Unders / Dumbbell Hop Overs

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

RX+ Men/Women: Go Up to 10 Hang Double Dumbbell Snatch each round

Option: Sub Sit Up option for Toes to Bar / Knee Ups

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

PROGRAM B

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Hang Power Snatch
12 Sit Ups/V-Ups
30 Double Unders / Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (10 Reps)
RX + Women: 65# + (10 Reps)

Option: Sub Sit Up option for Toes to Bar / Knee Ups

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

PROGRAM C

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Hang Power Snatch
8-12 GHD Sit Ups
30 Double Unders / Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX + Men: 95# + (10 Reps)
RX + Women: 65# + (10 Reps)

Do NOT do more GHD sit ups than you have done in the past!  Choose a number that works for YOU!

Score: Total Rounds + Any Additional Reps

Goal: 6 Rounds +

NOTES:

For the hang double dumbbell snatches you will start by deadlifting the dumbbells to your waist. Then you will hinge at the hips and bend the knees, stand up hard and fast.  Keep the chest up and arms straight.  Make sure the knees are driving OUT.  Lift the dumbbells by driving the heels down and lifting the chest.  Keep the arms straight.  Pick up speed and almost JUMP!  Shrug the shoulders and then complete in one fluid motion a guide UP with the arms (keeping the dumbbells as close as possible) and a press to lock out with the biceps by the ears at the top.  Press into the dumbbells and keep the chest up and belly tight.

You may also sub a simple KB Swing for these.

DO not go up to RX+ reps if you are breaking them up.  The goal should be for unbroken sets here!

For the sit up portion you have lots of options.  You can do regular sit ups - touch the ground behind you and touch your toes at the top.  You may do V-Ups or Crunches.  You can even spice it up a bit with toes to bar or knee ups!

Whatever you choose - make sure you aren't having to break really more than twice per set.  The goal is to keep moving!

For the last part if 30 double unders will take you longer than 1 in - lower to 20.  If it will still take you over a minute - switch the movement!

You can do dumbbell hop overs (our favorite option in place of double unders).  You can even draw a chalk line on the ground to hop over if you are worried about tripping.

Single unders are an option too, if you really want to throw them in. Take the reps up to 60 if you choose those!