This workout was originally posted on Dec 21, 2017!  Make sure you go back and check what you got!

PROGRAM B

4 Rounds for TOTAL TIME (including rest)

Run 200 Meters
20 Hang Power Cleans
Run 200 Meters

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

PROGRAM A

4 Rounds for TOTAL TIME (including rest)

Run 200 Meters
20 DB Hang Power Cleans
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

PROGRAM C

4 Rounds for TOTAL TIME (including rest)

Row 250 Meters
OR
15 Cal Bike (Men) 10 Cal Bike (Women)
20 Hang Power Cleans
Row 250 Meters
OR
15 Cal Bike (Men) 10 Cal Bike (Women)

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Goal: Each Round in 3:30 or less!

SCORE TIME INCLUDES 3 MIN OF REST!! (THE REST BETWEEN ROUNDS)

These rounds can definitely be done in 3:00 or less!  Choose a weight that will allow you to do at least 7 - 10 reps when you pick up the bar for the first set!

If you don't have a measured 200 - pick a distance that takes aroun 45 seconds if you are cooking and no longer than 1 min.

If you can't run for space or weather reasons you can choose 40 Double Unders per set (something that takes you 45 sec to 1 min).  OR you can do 45 seconds of mountain climbers.

For the hang power cleans the barbell will start at the hip (top of the deadlift).  You will dip by allowing the chest to come forward slightly and bending the knees.  Keep the heels down and arms straight.  Think JUMP and SHRUG and then pull yourself under into a partial front squat with the bar on the shoulders and elbows high.  Stand completely to finish each rep.

If your FIRST round takes you longer than 3:30 - you may shorten the distance or lower the weight for your cleans - or just push harder and go faster! Ha ha.  Pick one of those 3!