For Time:

50 Double Unders
10 Clean and Jerks
40 Double Unders
8 Clean and Jerks
30 Double Unders
6 Clean and Jerks
20 Double Unders
4 Clean and Jerks
10 Double Unders
2 Clean and Jerks

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 85# +

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

PROGRAM A

For Time:

50 Double Unders
10 DB Clean and Jerks
40 Double Unders
8 DB Clean and Jerks
30 Double Unders
6 DB Clean and Jerks
20 Double Unders
4 DB Clean and Jerks
10 Double Unders
2 DB Clean and Jerks

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

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

Use heavier dumbbells than you normally do if you have the option to!

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

PROGRAM C

For Time:

50 Double Unders
10 Odd Object Clean or Clean and Jerk
40 Double Unders
8Odd Object Clean or Clean and Jerk
30 Double Unders
6 Odd Object Clean or Clean and Jerk
20 Double Unders
4 Odd Object Clean or Clean and Jerk
10 Double Unders
2 Odd Object Clean or Clean and Jerk

No Real RX or RX + for this one since what everyone has is different.  Make sure the movement and weight you choose is challenging for this rep scheme or you can raise the reps if your bag is light!

Score: Total Time

Goal: Around 10 Min or Less

(Many of you will be much faster)

This one will be a quick and dirty one for those of you that have solid double unders.  You will notice that the RX weights are a LITTLE heavier than the standard 95/65.  Use that as a clue to choose a weight that is a bit of a challenge for you - but keeping in mind that it is a total of 30 reps.

For the double unders.  If 50 reps will take you more than 2-2:30 you will want to start with a lower number.  Maybe you may choose to just do 25 per round instead of the 50-40-30-20-10.  You may also allow yourself to count successful double unders or double under attempts.  If you are not ready to throw the double unders into the workout yet - you may sub hop overs.  Make sure you are jumping over something you are comfortable with and don't be afraid to do almost like a little skip.

As always - you may double up on single unders for this workout.  It's not our favorite scale - but it will work!

For the clean and jerks the bar will start on the ground.  You will have your feet under your hips and the bar close to the body.  Hinge at the hips so that the chest is over the bar.  Bend the knees but do not go too much into a squat position.  Hands grip the bar just outside of the legs. Arms are straight.  You will lift the bar by digging the heels into the ground and lifting the chest!  Keep the arms long and keep the bar in close to the body.  Once past the knees think of almost jumping straight UP with the bar.  Add a shoulder shrug (arms still straight) and THEN pull the elbows high and outside as the bar travels up the body and you pull yourself down.  Shoot the elbows around and through FAST to allow the bar to land on the shoulder with the elbows in front.  You should land in a partial squat position with the heels down and knees bent/out.

From here if you are comfortable you may feed the jerk since you are already in a dip position.  If you need to stand and re-set and then re-dip to do the jerk that is fine too.

Remember stand and press yourself DOWN!!