5 Rounds
30 Push Ups
15 Power Cleans
10 Jerks

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Around 20 Min or less

PROGRAM A

5 Rounds
30 Push Ups
15  Power Cleans
10 Jerks

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Score: Total Time

Goal: Around 20 Min or less

PROGRAM C (TEAM VERSION)

2 Rounds
100 Push Ups (combined)
75 Power Cleans (combined)
50 Jerks (combined)

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Around 20 Min or less

For this workout you want to be really aware of your abilities in 2 areas - the push ups and the weight you are using.

30 push ups for 5 rounds will add up.  Be aware that in order to keep moving you may need to go to your knees for the push ups or use a scale like doing the push ups on an elevated surface, like a bar in the rack or a box.  These are great scales and are absolutely the right choice if it is what is needed to keep moving.

Regardless of what push up style you choose you will aim to have your body move as one unit.  No snaking or piking!  Keep the belly tight.  Chest and thighs should touch the ground at the bottom and elbows should be completely locked at the top for every rep!  Don't blast out too big a set to start!

For the  power cleans the bar will start on the ground.  You will have your feet under your hips and your hands outside of the legs.  Weight is in the heels and the bar is against the body.  Hinge at the hip and bend the knee slightly.  Keep the belly tight and chest up.  Arms are long and straight - pulling the bar in close to the body!  Stand by driving the heels down and lifting the chest.  Once past the knees think - jump with straight arms - shrug the shoulders - pull the elbows high and outside to keep the bar close - pull yourself DOWN into a partial squat - bring the elbows around FAST to allow the bar to land on the shoulder with the elbows high! Land with your weight in your heels, knees out and chest up in a partial squat position. Stand completely to finish the rep.

For the jerks you will start with the bar on the shoulder with elbows slightly in front. Keep the belly tight as you dip by keeping the heels down, allowing the knees to come forward, butt goes back slightly and chest stays up.  Stand hard and fast to drive power into the bar.  Press the bar up as you press yourself under!  Lock out completely with the bar over head - belly tight - weight in heels.  Stand completely with the bar to finish the rep.