For TOTAL Time:

5 Box Jumps
10 Squat Cleans

Rest 30 Seconds

10 Box Jumps
10 Squat Cleans

Rest 30 Seconds

15 Box Jumps
10 Squat Cleans

Rest 30 Seconds

20 Box Jumps
10 Squat Cleans

Rest 30 Seconds

25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time including rest

Goal: FAST and if possible UNBROKEN rounds.

PROGRAM A

RX Men: 40# DBs / 24"ish box
RX Women: 25# DBs / 20"ish box

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

Score: Total Time including rest

Goal: FAST and if possible UNBROKEN rounds.

PROGRAM C

TEAM VERSION:

For TOTAL Time:

PARTNER 1:
5 Box Jumps
10 Squat Cleans

PARTNER 2:
5 Box Jumps
10 Squat Cleans

PARTNER 1:
10 Box Jumps
10 Squat Cleans

PARTNER 2:
10 Box Jumps
10 Squat Cleans

PARTNER1:
15 Box Jumps
10 Squat Cleans

PARTNER 2:
15 Box Jumps
10 Squat Cleans

PARTNER 1:
20 Box Jumps
10 Squat Cleans

PARTNER 2:
20 Box Jumps
10 Squat Cleans

PARTNER 1:
25 Box Jumps
10 Squat Cleans

PARTNER 2:
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

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

Score: Total Time

Goal: FAST and if possible UNBROKEN rounds.

Pick the weight and jump that is right for each partner.  Doesn't have to match up!  You want to take similar time on each interval.

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken.  This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken.  Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much.  We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility.  This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box.  Stand completely at the top before jumping or stepping down.  Watch for any caving of the knees on take off or landing and fight to avoid that.  As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground.  You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs.  Hinge at the hips so the chest is over the bar and bend the knees slightly.  Arms are straight.  Keep the back flat and belly tight.  Lift the bar by digging the heels into the ground and lifting the chest.  Pull the bar into the body as you stand.  Once past the knees you will pick up speed and transition your torso to an upright position.  Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar.  Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down.  Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch.  Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat.  Stand by leading with the chest and elbows.

Lower the bar to the ground for the next rep.