3 Rounds
30 Overhead Lunges Right
30 DB Power Cleans
30 Overhead Lunges Left

Rest 3 Min Between Rounds

RX Men: 35-40# OH Lunge, 2 x 35-40# DB Power Clean

RX Women: 20-25# OH Lunge, 2 x 20-25# DB Power Clean

RX + Men: 50-55# OH Lunge, 2 x 50# DB Power Clean
RX + Women: 30-35# OH Lunge, 2 x 35# DB Power Clean

Score is total time - INCLUDING rest!!  (do not include the FINAL 3 min of rest after the last round.)

PROGRAM B

3 Rounds
30 Overhead Lunges Right
30 Power Cleans
30 Overhead Lunges Left

Rest 3 Min Between Rounds

RX Men: 35-40# OH Lunge, 95# Power Clean

RX Women: 20-25# OH Lunge, 65# Power Clean

RX + Men: 50-55# OH Lunge, 115# + Power Clean
RX + Women: 30-35# OH Lunge, 75# + Power Clean

Score is total time - INCLUDING rest!!  (do not include the FINAL 3 min of rest after the last round.)

This one is gonna burn a bit.

For the overhead lunges you will want to pick a weight that you think you will be able to get to the 30 reps in 2-3 sets max.  You should be able to hold the weight in a locked out position and move smoothly (for the most part) in that lunge.

You press the dumbbell up and lock elbow with the bicep by the ear.  From here you may perform either a reverse stepping, forward stepping, or walking lunge.  You will do 30 total, alternating legs (keeping the same arm up the whole time) - for a total of 15 steps per leg.

If you are unable to get a dumbbell into a supported position for overhead lunges, you may choose to do single arm front rack lunges - where you hold the dumbbell at the shoulder.

For the power cleans - choose a weight that you think will allow you to do all 30 reps between 1-3 sets each time. The dumbbells will start on the ground with the hands just outside of the legs.  You will keep the heels down, have a slight bend in the knee, arms straight, chest up, back flat.  You will stand by driving the heels down into the ground and lifting the chest.  Once past the knees you will jump and shrug with the arms still straight.   Pull yourself under the weight slightly into a partial squat position with the dumbbells resting on the shoulders and the elbows high.  Stand completely to finish the rep.  Lower the dumbbells back to the ground to complete the next rep.  Only one head of each dumbbell must touch at the bottom of each rep.

After the 30 power cleans you will perform 30 overhead lunges on the other side.

After 30 reps of all 3 movements you will rest 3 min.  Score is total time - INCLUDING rest!!  (do not include the FINAL 3 min of rest after the last round.)