3 Rounds

Each Round is 3 Times Through:
7 Dumbbell Burpee Power Cleans
10 Toes to Bar

Rest 2 Min between each 3 set round.

(So you do - 3 rounds - rest 2 min - 3 Rounds - Rest 2 Min - 3 Rounds)

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

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

Score: Total time - includes rest

Goal: Around 15 min or less for total time.

PROGRAM A

3 Rounds

Each Round is 3 Times Through:
7 Dumbbell Burpee Power Cleans
10 Toes to Bar

Rest 2 Min between each 3 set round.

(So you do - 3 rounds - rest 2 min - 3 Rounds - Rest 2 Min - 3 Rounds)

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

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

Score: Total time - includes rest

Goal: Around 15 min or less for total time.

For this workout GRIP is going to be a huge factor.  Since that is the case only toes to bar should mark RX, but you can DEFINITELY sub knee ups, v-ups, TRX tucks or even regular sit ups if necessary for your ability/equipment!

For the dumbbell burpee power clean you will perform a push up with the hands on the dumbbells.  It doesn't need to be a beautiful/textbook push up - more of a burpee type sprawl is fine! Jump or step the feet in.  Bring them in between the dumbbells! Make sure the heels are down, knees are bent and chest is up.  Stand hard and fast to use the power from the lower body to help you make the weight weightless as you shrug and guide the dumbbells to the shoulders.  One head of the dumbbells must touch the shoulder with the elbows in front.

Do NOT be sloppy as you lower the weight!  Keep the heels down, chest up and bend the knees as you lower for the next rep!