For Time:

30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: 10-15 min or less!

PROGRAM A

For Time:

30 DB Hang Clean and Jerks
30 DB Front Rack Lunges (alt)
20 DB Hang Clean and Jerks
20 DB Front Rack Lunges (alt)
10 DB Hang Clean and Jerks
10 DB FrontRack Lunges (alt)

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

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

Score: Total Time

Goal: 10-15 min or less!

PROGRAM C

For Time:

30 Hang Clean and Jerks
30 Back Rack Lunges (alt)
20 Hang Clean and Jerks
20 Back Rack Lunges (alt)
10 Hang Clean and Jerks
10 Back Rack Lunges (alt)

RX Men: 95#
RX Women: 65#

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

Options for Hang Clean and Jerk:  Sub sandbag hang clean and jerk (prob go a bit lighter)

Options for Lunges: Sandbag lunges, 50 Meters out and 50 meters back sled push or pull.  Choose a weight that allows you to not really have to walk but is super challenging.

Score: Total Time

Goal: 10-15 min or less!

Choose a weight that you think you could maybe do the lunges unbroken.

The clean and jerk will start from the "hang" which means you will deadlift it up and then hinge forward in a small dip to start each rep.

The hands should be just outside of the legs and shoulders.  Feet should be about hip width apart with the heels down.  You will pick the bar up to a full standing position.  From here (keeping the heels down and arms straight) you will dip the chest forward from the hips and bend the knees slightly.  Allow the bar to travel down the leg but pull it into the body and keep the arms straight!  Stand (almost jump) hard and fast with the bar focusing on finishing UP with the hips and knees extending!  Pass the power from the legs off into a SHRUG and THEN as you pull the elbows high and outside to keep the bar close to your body - you will pull yourself down under it.  Punch those elbows around FAST so that the bar lands on the shoulders with the elbows in front!

You should have landed in a slightly dipped position with the bar on the shoulder and the heels down.  (Make sure those knees aren't caving in too!). From that dip position you can go right into the "jerk" or push press portion of this movement!  Once again think about standing up hard and fast and using the power from the legs to make the bar weightless.  Finish by either pressing the bar to lockout (a push press) overhead OR by popping it off of the shoulder and pressing yourself DOWN under it slightly (push jerk - landing in a partial squat).  Either way the movement ends with the bar locked out completely overhead.  Belly tight.  Standing tall.

You will lower to the "hang" for the next rep!

For the lunges you will place the bar on your back SAFELY (absorb with the knees).
For the lunges you may choose from forward stepping, reverse, or even walking lunges.  You will alternate legs so for the set of 30 - it's 15 per.  Drive off of the heel and don't allow the knees to cave.