10 Min AMRAP
30 Double Unders
10 DB Hang Squat Cleans

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

RX + Men: 40 Double Unders + 50# DBs+
RX + Women: 40 Double Unders + 35# DBs+

Score: Total Rounds + any additional reps

Goal: 6+ Rounds

PROGRAM B

10 Min AMRAP
30 Double Unders
10 Hang Squat Cleans

RX Men: 75#
RX Women: 55#

RX + Men: 40 Double Unders + 95#
RX + Women: 40 Double Unders + 65#

Score: Total Rounds + any additional reps

Goal: 6+ Rounds

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  If 30 double unders will be really broken up, you may want to lower to 20 reps.  If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Also for those hang squat cleans - choose a weight that will allow you to do all sets unbroken or with only 1 break.

For those reps you will deadlift the dumbbells to the hips.  You will dip by keeping the heels down and bending the knees, hinging slightly at the hips, keeping the arms straight.

From this dip position you will stand up hard and fast.  Shrug the shoulders and pull yourself under into a solid front squat.  Bring the elbows around and through FAST to create that shelf with the shoulders.  In that squat position the heels are down, knees are out, butt is lower than the knees, belly tight, chest up, elbows high.  Stand by leading with the chest and elbows.

Lower the dumbbells down just to the hips to start the next rep.